Running like the gingerbread man

2010 in numbers

2011-08-07T01:56:00.002+09:00

Grand Total!!

Ended up running a total of 2,125 km in 2010
And swam 45 km as well.

My trend of lowering my mileage seems to have no end.

3835 km in 2008
2533 km in 2009
2125 km in 2010

A quick summary of 2011

2011-08-07T01:42:00.003+09:00

So busy no time to keep the blog updated but will do my best from now on

So far this has been a very bad year

March digest:

Run: 128 km

April digest:

Run: 159 km

May digest:

Run 137km
Swim 3000
Bike 65

June digest:

Run 127
Swim 2000

July digest:

Run 66km
Swim 1000

February running: baby steps

2011-03-22T13:45:00.002+09:00

Got a few more runs this month:

Dates:

13. 5 km
19. 5 km
21. 10 km
23. 10 km
24. 10 km
25. 10 km
27. 18 km

Total: 68 km

January training: nope

2011-02-15T10:19:00.002+09:00

Well in January I only trained TWICE lol.
January 2nd: 20 km jog
January 9th: 10 km jog

I then participated in Shibuya ekiden on the 16th.
We finished 2nd place with a very slow run by me but surpsingly fast considering my current conditions. It is quite amazing that I can still hold under a 3.10 pace having almost no training in the last 4 months. Wonder how long that will last ....

Total run: 30 km

2010 in numbers

2011-02-15T10:18:00.000+09:00

to be updated but probably sad

December training: Trying to train

2011-02-15T10:11:00.004+09:00

Could get in a few jogs ... few

December

1. Rest
2. 10 km jog
3. Rest
4. 8 km jog
5. Rest
6. 10 km jog
7. Rest
8. Rest
9. 10 km jog
10. Rest
11. Rest
12. Rest
13. Rest
14. Rest
15. Rest
16. Rest
17. Rest
18. 13 km jog
19. Rest
20. Rest
21. Rest
22. 10 km jog
23. Rest
24. Rest
25. 15 km jog
26. Rest
27. Rest
28. 15 km jog
29. 23 km jog
30. 15 km jog
31. 23 km jog

Total run: 142 km

久しぶり

2011-02-15T10:06:00.001+09:00

Wow I havent written in this blog for quite a long time!!!
Maybe because this is my running blog and I havent been running AT ALL

Well in hopes of getting back on the saddle I will update this

November training: is there any point in posting this month

2010-11-11T10:09:00.000+09:00

to be updated

November

Total run : 63 km
Total swim 2500

October training: No time to train

2010-10-10T10:08:00.000+09:00

to be updated

October

1. Rest
2. 10 km
3. Rest
4. 10 km
5. 18 km
6. rest
7. rest
8. 15 km
9. rest
10. rest
11. rest
12. rest
13. rest
14. rest
15. rest
16. rest
17. rest
18. rest
19. rest
20. rest
21. rest
22. rest
23. rest
24. 10km
25. rest
26. rest
27. rest
28. rest
29. rest
30. rest
31. rest

Total 30 km run

September training: got into a triathlon team

2010-09-09T10:08:00.000+09:00

to be updated

September

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.

Total run: 237
Total swim: 2300
Total bike 35 km

August training: when will summer end?

2010-09-02T09:49:00.003+09:00

This summer has been way too hot. Have again not managed to go over 250 km and ended the month with a lame result in the Nihon Gakuen Aquathlon.

August

1. Jog 15 km
2. Jog 15 km
3. Jog 13 km
4. Swim 2300 meters
5. Jog 15 km
6. Jog 10 km
7. Rest
8. Rest
9. Rest
10. Jog 13 km
11. Rest
12. Jog 17 km
13. Jog 13 km
14. Rest
15. Jog 13 km
16. Rest
17. 10x400 - 1 min rest : Total 13 km
71 - 69 - 68 - 70 - 69 - 71 - 73 - 74 - 72 - 68
18. Jog 11 km
19. Jog 17 km
20. Rest
21. Rest
22. Rest
23. Rest
24. Swim 1500 meters
800 x 3 - 6 minute cycle no jog for recovery
2.24 - 2.20 - 2.19
25. Swim 1000 meters
26. Jog 10 km
27. Swim 2000 meters
28. 35 km bike
Jog 8 km
29. Nihon Gakuen 300s/1500r (5km total run)
30. Jog 18 km
31. 5 x 1000 - 2 min 200 meter recovery jog
3.18 - 3.14 - 3.14 - 3.15 - 3.09

Total run: 232 km
Total swim: 7100 meters
Total bike: 35 km

July training: ....

2010-08-17T11:59:00.002+09:00

Well it seems I won't be doing much racing this year. It's already August and I haven't applied for anything yet other than the pointless aquathlons. So no real pressure or goals to aim for.
I have applied/plan to apply for a couple of 1500 meter track races to attempt for at least one pb this year. Well with this training I don't see how that can happen but you never know.

July

1. Jog 13 km
2. Jog 10 km
Cycle 40 km
3. Rest
4. Jog 12 km
5. Jog 15 km
Cycle 40 km
6. Swim 2500 meters
1000 x 3 - Total 12 km
3.14 - 3.07 - 3.04
7. Swim 2500 meters
8. Swim 2000 meters
9. Jog 10 km
10. Kamakura Rough water swim 2.5 km (49.30)
11. Rest
12. Swim 1500 meters
13. Jog 17 km
14. Jog 15 km
15. Jog 15 km
16. Rest
17. Jog 15 km
18. Swim 1500 meters
19. Jog 10 km
20. Rest
21. 5x400 - 400 meter 2 min recovery jog
68 - 70 - 71 - 70 - 69
8 min break
5x200 - 200 meter 1 min recovery jog - Total 14 km
32 - 31 - 32 - 33 - 32
22. Trail 18 km
23. Jog 15 km
24. Rest
25. Jog 17 km
26. Rest
27. 10x400 - 1 min no jog rest - Total 12 km
68 - 68 - 67 - 68 - 68 - 69 - 69 - 69 - 70 - 67
28. Jog 10 km
29. Rest
30. Rest
31. Rest

Total Run: 230 km
Total Swim: 12500 meters
Total Bike: 80 km

Kamakura rough water swim report

2010-07-14T12:27:00.002+09:00

Last year I did my first open water swim ever in Kamakura. Swam 3 (3.2) kilometers in the ocean without much training in me. Wore a wetsuit but forgot to lubricate my body: the result: terrible. You can read about it in my report from July 2009.

This year a once again ventured to the rough waters in Kamakura to take part in the 3 km event. My goal was simple, to swim much faster than last year.
To avoid any gear problems, a simple solution: no wetsuit, just my swimsuit and googles.

I did swim faster and placed higher.
Finished 20th out of 230 with a time of 49.30 (last year 58 minutes)
Was it really faster though??
This year due to the strong currents and waves the races was shortened to 2.5 km.
My original plan of breaking 50 minutes changed into breaking 40 ... but once in the water I realized it would be impossible to do.

We swam parallel to the shore, with waves breaking next to us.
Every stroke was difficult and changing my style did not help. Every time I got into a good pace a wave would roll me over and force me to come to a total stop.
Looking at my watch was totally useless ... I could not keep a constant pace and I had no idea what distance I was covering. A bit of a nightmare

The ending though was pretty exciting and made the race a good one after all.
Stepped into the shore in 22nd place with a 50 meter run to the goal. Place 21st was 5 meters ahead and 20th some 15 meters ahead. The 3 of us tired and cramped. But the runners in me said "you have to win this little race ... you have 50 meters to go ... he has 35 ... but you are probably 10 times faster RRRUUUUNNN!!!"
And I flew, caught the 21st place and with 10 meters to go managed to sneak through and beep my wrist chip before the other guy ending in 20th. Collapsed on the finish line with cramped muscles knocking out some of the crowd .... epic finish.

.... and to my surprise 22nd place was my good friend Tahara-san. I had been looking for him the entire swim. Impossible to find though ... but we ended up racing each other at the end. What a coincidence.
20th, 21st and 22nd place were all given the same time of 49.30

June training: still not where I want to be

2010-07-08T09:05:00.003+09:00

Swimming keeps improving but my running is as low as ever. Ended the month with a shocking 17.04 for a 5km time trial. Will have to put in a lot of work in the next 3 months if I want to be sub 16 again this fall.

June

1. Swim 2500 meters
2. Rest
3. Rest
4. Jog 10 km
5. Rest
6. Swim 2000 meters
7. Rest
8. 6 km tempo - Total 15 km
3.32 - 3.25 - 3.22 - 3.26 - 3.32 - 3.23
9. Jog 13 km
10. Swim 2500 meters
11. Jog 15 km
12. Rest
13. Rest
14. Swim 2500 meters
15. Jog 13 km
16. Jog 15 km @ 4.10 pace
17. Rest
18. Swim 3000 meters (1500 meter time trial)
19. Jog 6 km
20. Saiko road race 10.5 km - 39.09
Total: 19 km
21. Jog 13 km
22. Jog 15 km
23. Jog 15 km
24. Rest
25. Rest
26. Rest
27. Swim 1700 meters
28. Rest
29. Jog 15 km
30. 5 km time trial - 17.04
3.24 - 3.25 - 3.27 - 3.27 - 3.20
Total 13 km

Total Run: 177 km
Total Swim: 14,200 meters

Like a fish in the water

2010-06-23T12:01:00.004+09:00

I have been swimming once a week without fail since mid April and have increased to twice a week now and then since late May. As a result I now feel I am in PB shape.
Last Friday I time trialed myself. Swam 1500 meters in a 25 meter pool.
My lane had 4 other slow swimmers in it which made it a bit problematic. Also due to pool rules I had to leave my stop watch at the border of the pool, meaning stopping every hundred meters to press my watch to get my splits.
The result though was surprising. Finished in about 23.10
Two years ago I did the same workout in an empty pool and barely ducked under 26 minutes.
I am sure that at 100% in an empty pool I would have kept a 1.30 pace for every hundred meters.
Does that mean I will swim under 23 minutes in my next triathlon?
Not really, but it would be great if I did.
With a good current and use of wetsuit, who knows! might even break 22.

1500 time trial splits:
1.26 - 1.31 - 1.33 - 1.33 - 1.33 - 1.34 - 1.36 - 1.35 - 1.34 - 1.34 - 1.33 - 1.33 - 1.34 - 1.33 - 1.33
Avg: 1.33

May running: twist twist twist

2010-06-01T09:08:00.003+09:00

I twisted my ankle again. Kind of sucks but at least it was just a minor sprain. I should be running soon again. Been swimming instead. Hopefully I can get in good result in the Rough Water Swim 3k in July.

May

1. TELL 10k - 35.02 (2nd place)
total: 19 km
2. Rest
3. Rest
4. Rest
5. Rest
6. Jog 15 km
7. swim 2400 meters
8. Jog 15 km
9. Jog 10 km
10. Rest
11. swim 2000 meters
12. Jog 17 km
13. swim 2600 meters
14. Jog 20 km
15. Rest
16. Jog 18 km
17. Jog 17 km @ 4.06 pace
18. Jog 15 km
19. Rest
20. swim 2100 meters
21. Jog 17 km
22. Rest
23. Rest
24. swim 2300 meters
25. 3x200 - 400 meter 2 min recovery jog - Total 15 km
7.07 - 7.07 - 6.35
26. Jog 10 km
27. (injured) swim 2000 meters
28. (injured) swim 2200 meters
29. injured
30. injured
31. injured

Total Run: 188 km
Total swim: 15,600 meters

Injured

2010-05-28T14:32:00.003+09:00

Damn.
I always get injured.
I have lived 5.5 years in Japan and this is the 6th time I twist my ankle. Fortunately it was not that bad. Should be ready to run by Monday ...
This time it happened while playing soccer.
This 14 year old kid fouled me, sending me flying towards a fence and in the process making my ankle twist.
Kids these days are strong.

Good thing is at least I am swimming. So I can do swims instead of runs this week.
Still though, have a 10.5 k race in Yamanashi in June and this injury won't help at all.

Why oh why are my ankles so twistable!

My first Ironman!!

2010-05-26T10:39:00.002+09:00

...will probably take place 5 years from now.

Well at least I have come to the conclusion that if I don't do one I won't be able to die satisfied.

I must die an IRONMAN.

That is the first goal in mind, do one, finish one.

After that I will go for the Peruvian national record of 9 hours 19 minutes muahaha.

I have recently been reading about Vladimir Figari, Peru's top triathlete and holder of various records (including that 9.19).
Legend says that he began running at the age of 29. Running for fun that is. Just to be fit. He then went into duathlons at the age of 31 or so and triathlons after that. In few years but with lots of hard training he was able to rise to the top of the podium in this multisport. That is where I want to be some day ... some day when I have time to train the way I wish to.

9 hours and 19 minutes. That is pretty damn fast. How the hell am I going to do 9 hours and 19 minutes when I do not even own a bike. That is the question. Good thing I have an entire decade to accomplish this task.

Lets divide this into parts:

2.4 mile swim: I need to do this in about 65 minutes. This is do-able with training.

112 mile bike : A bit over 5 hours should do the trick. I do not even own a bike.

26.2 mile run : Finishing a bit over 3 hours should be in the save zone. Again do-able.

So I have 10 years to be able to do this in a row. As up there when I write do-able it means I can do it ... as in I can do just IT not do it after having done another sport before. Also 10 years to buy a bike and be able to ride it fast. TEN years.

Let's see .... IF I were to train hard on JUST swimming how fast can I do 2.4 mile swim???

If someone said Omar I will give you $10 K next year if you swim 2.4 miles under 60 minutes I think I can do it for sure. A 58 minutes time would be very realistic IF I were just to train my swimming.
Running ... I already have a 2.47 in the snow and rain ... in a few years I will for sure be in the 2.35 zone or so. That makes a 3.10 realistic.

Cycling ... won't get into it haha .... no point lol.

Oh well it is important to have high goals isn't it?

April running: down with the running but swimming again

2010-05-12T17:04:00.003+09:00

Having a hard time starting to run again .... what else is new?
Oh started swimming! That's what's new.

April

1.- Rest
2.- Jog 12 km
3.- Setagaya track trials - 5000: 16.17
Total 16km
4.- Rest
5.- Rest
6.- Rest
7.- Rest
8.- Jog 15 km
9.- Jog 13 km
10.- Rest
11.- Bike 65 km
12.- Rest
13.- Jog 15 km
14.- Jog 15 km
15.- Jog 15 km
16.- Swim 2000 mts
17.- Jog 13 km
18.- Rest
19.- Jog 15 km
20.- Rest
21.- Jog 17 km
22.- Swim 1500 mts
23.- Rest
24.- Rest
25.- Jog 17 km
26.- Jog 15 km
27.- Swim 2000 mts
28.- Rest
29.- Jog 10 km
30.- Jog 10 km

Total run: 208 km
Total bike: 65 km
Total swim: 5500 meters

March running: relaxing

2010-04-25T14:50:00.002+09:00

Finished with Tokyo Marathon and now taking a rest for the month.
Have a couple of ekidens coming up but nothing too hard planned for a while.

March

1.- Rest
2.- Rest
3.- Rest
4.- Rest
5.- Rest
6.- Rest
7.- Rest
8.- Rest
9.- Rest
10.- Jog 12 km
Bike commute 22 km
11.- Jog 9 km
Bike commute 22 km
12.- Rest
13.- Rest
14.- Tomin Ekiden – 5km first leg: 16.00
Total 10 km
15.- Rest
16.- Jog 9 km
17.- 5 x 1000 – 1 min 200 meter recovery jog
3.23 - 3.18 - 3.13 - 3.11 - 3.07
18.- Jog 15 km
19.- Rest
20.- Rest
21.- Rest
22.- Tamako Ekiden 7.2 km first leg 25.10
Total 9 km
23.- Rest
24.- Jog 15 km
25.- Rest
26.- Rest
27.- Rest
28.- Rest
29.- Rest
30.- 3 x 1000 – 1 min 200 meter recovery jog
3.07 - 3.08 - 3.09
10 min rest
1 x 2000: 6.29
31.- Jog 13 km

Total Run 118 km
Total Bike 44 km

February running: tapering

2010-03-21T22:49:00.002+09:00

Marathon month. Time to run long and take it easy.
Unfortunately had some blister problems at the beginning and middle of the month which intervened a bit with my training. Wished I would have ran more the first 2 weeks.

February

1. Rest
2. Rest
3. Bike commute 22 km
Jog 21 km @ 4.05 pace
4. Bike commute 22 km
Jog 24 km @ 4.10 pace
5. Jog 17 km
6. Rest
7. Jog 32 km @ 4 min pace down to 3.40
8. Rest
9. Jog 18 km
10. Rest
11. Jog 20 km
12. Jog 17 km
13. Rest
14. Jog 21 km @ 3.55
15. Rest
16. Rest
17. Bike commute 22 km
Jog 18 km @ 4.05 pace
18. Bike commute 22 km
Jog 9 km
19. Jog 17 km @ 4.10 pace
20. Rest
21. Jog 17 km @ 4.10 pace
22. Rest
23. Bike commute 22 km
5 km tempo 17.23 : Total - 13 km
24. Bike commute 22 km
Jog 9 km
25. Rest
26. Rest
27. Rest
28. Tokyo Marathon - 2.47

Total run: 297 km
Total bike: 132 km

The Sequel: Tokyo Marathon 2010

2010-03-04T07:21:00.004+09:00

It took two years to have a sequel of 2008's heroic marathon debut run of yours truly. In that run I managed to pull a 4 minute negative split and a sub 8 minute run for the final 2.195 km. Making a sequel for this would be a challenge.
On script the climax would be achieving an over 10 minute personal best and although all preparations were made to have the perfect shoot, the weather - GOD, decided not to cooperate and Tokyo Reloaded went from been a heroic flick to becoming a survival movie...

The Weather
When I woke up I took a peek out the window. RAIN ... heavy rain. I opened the window slightly ... cold and windy.

The morning
Woke up and decided to go on facebook for a minute to relax a little. We all know though that a minute in facebook translates to 10 minutes in the real world. So once again I found myself leaving in a rush.
Arrived at about 8 am with only 30 minutes left to hand in my bag - meaning only 30 minutes left to get changed, listen to any final tunes, make any calls, etc. When it hit me ... I had forgotten my bandaids. My very important nipple protectors.
The search for bandaids had begun ... rushed to the nearest convinience store only to discover they were sold out ... same story in the next two. MAN!
*My nipples bleed if I do not cover them with bandaids

Time: 8:20 - time to get back
Rushed to the truck to get my stuff taken and in the middle of all the crazyness I forgot to take out my 3 powergels, my fuel support for the race!
Time: 8:35
Changed, drenched, cold, but at least ready ... wait mental phone ringing. Who is it? It's nature calling.

The Race
I was able to get right infront of the A block as I got into the race from the expectator side rather than the runners entrance. Just jumped in, cut right infront of some 34,500 people.
Went out hard, going through the first kilometer in 4 minutes and considering the crowd, that first split was probably a sub 3.50 effort. It was very cold so I kept smashing on sub 3.50 splits trying to get warm for the first few kilometers. I don't know if this was one of the factors that slowed be at the end, but I felt comfortable at that pace.
When I reached the 20km mark I knew I was in trouble. A strange pain hit my ankles. I think they were frozen or something which caused the remaining 22 km to be very uncomfortable. I slowed down a bit to my original goal pace of 3.50. By kilometer 25 I could not keep that pace anymore as I had trouble bending my ankles and was hit by a strong and freezing head wind which forced me to slow down to an average 3.58 pace. 30km on it became all about survivial.
Tried to keep my brain busy. Brett told while pacing me in 2008 that a key point to have a successful race is to keep good thoughts in mind. As long as your brain is busy with positive thoughts your legs will keep moving and you will finish before you know it. I thought about the advise. Then looked at the weather and thought "I am fucked".
By the time I reached the hilly area after 35km the weather had fortunately improved a bit. But I was frozen and could not lift my legs to run fast anymore. It was all about surviving and trying to finish in the fastest time possible. I knew that as long as I finished I would have a personal best. That is all I kept in my mind. I have to get to the finish line.
2 hours and 47 minutes later I arrived. Cold, disappointed, shaking and with no positive thoughts in my mind.
There were only two good things about this race. The place I finished in: Top 170 out of over 30,000 runners pro included (as it became a survival event many fast runners ended dying at some point). And the experience of finishing this race. I know that future race won't be as challenging and will always have this race to think about as I am presented with easier challenges.

Below my splits in my watch:
4.00 - 3.37 - 3.40 - 3.47 - 3.45 = about 18.49
3.41 - 3.50 - 3.49 - 3.48 - 3.44 = about 18.52
3.47 - 3.47 - 3.47 - 3.49 - 3.46 = about 18.56 (official 18.59)
3.49 - 3.51 - 3.49 - 3.49 - 3.56 = about 19.14 (official 19.16)
3.53 - 3.53 - 3.55 - 3.55 - 3.57 = about 19.33 (official 19.36)
3.57 - 4.00 - 4.04 - 3.53 - 3.53 = about 19.47 (official 19.49)
4.01 - 4.04 - 4.05 - 4.11 - 4.11 = about 20.32 (official 20.34)
4.14 - 4.15 - 4.19 - 4.17 - 4.25 = about 21.30 (official 21.33)
4.35 - 5.05 = about 9.40 (official 9.40)

* official times are slower because they add the tenth of seconds as well.
* for some reason my chip did not record times for the first 10 km, still waiting for the certificate and hoping something to be there.
Also still waiting for my official time. For now it is about a 2.47.15

January Running: Preparing for my 2nd marathon

2010-02-22T17:08:00.002+09:00

Two months left for Tokyo Marathon. Again no miles in the bank, but hey at least I am not injured.
This month I did some real marathon preparation. Took several days off but the mileage done on training days was decent.

January

1. Rest
2. Rest
3. Jog 26 km
4. Jog 18 km
5. 5 x 1000 - 1 min 200 meter recovery jog: Total 17 km
3.22 - 3.19 - 3.16 - 3.15 - 3.09
10 min break > 3000 x 1
10.15
6. Rest
7. Jog 17 km
8. Jog 20 km @ 4.03 pace
9. Jog 13 km
10. Rest
11. Jog 15 km
12. Rest
13. Bike commute 22 km
Jog 15 km
14. Bike commute 22 km
Jog 12 km
15. Jog 17 km
16. 4 x 1000 - 2 min 400 meter recovery jog (concrete): Total 16 km
3.12 - 3.12 - 3.12 - 3.04
17. Rest
18. Jog 27 km
19. Bike commute 22 km
Jog 15 km
20. Bike commute 22 km
Jog 18 km
21. Bike commute 22 km
Jog 12km
22. Rest
23. Jog 10 km
24. Shibuya ekiden: 8.58 (2.9km)
Total 14 km
25. Jog 17 km
26. Bike commute 22 km
Jog 18 km
27. Bike commute 22 km
5 km TT 16.13
Total 15 km
28. Rest
29. Jog 17 km
30. Rest
31. Jog 31 km @ 4 min pace

Total run: 380 km
Total bike: 154 km

Ekidens (very late post)

2010-02-22T00:18:00.004+09:00

Have been very lazy with the posting but taking a day off work tomorrow and not feeling very sleepy (12:20 now) so might as well catch up with the blogging.
Well the blog counter shows 70 views or so this year or something so that means other people are reading my blog. What a relief. I thought this was a conversation between me and myself. Well either way this is more like a running diary for me.
Anyways to the EKIDENS!!!

I think the next months - meaning from December 2009 to December 2010 - will be remembered by me as the year of the ekiden.
I usually only take part in 2 road relays per every 12 months, this year though I think I might take part in 5 or more. So far I have done 2 and already have 3 more scheduled.

Okutama Ekiden
Okutama must be the most competitve road relays an amateur athlete can run in Kanto Area. It is also one of the oldest and most traditionals. Some things to point out:

1. It is one of the few ekidens (maybe the only) where runners actually run from train station to train station.
2. The course is up and down a mountain forcing the teams to carefully select how to line up the runners depending on their strengths on climb or descend.
3. The top runners are guided by motorcycles
4. University, high schools and elite runners take part in it. You literally need a team with an average of 15.10 or so in 5km to win this race.

Last year I forgot to apply to the Japanese Proficiency Exam (always on the same date as the race) and decided to apply to this race with my friends. Made a team with most of the strongest runners I know with the hope of finishing top 10.
A few months before the race the team looked strong on paper.
1. Akira: A high school ekiden runner with a pb of 15.10
2. Tatsuo: A pro runner with a pb of 14.20
3. Yusuke: My training partner with a pb of 15.45
4. Sakai: A friend I met some years back with a pb of 15.50 or so
5. Brett: Canadian marathoner from my running club with a pb of 15.20
6. Me with a pb of 15.53

A few weeks before the race though things did not look so good. Akira decided to quit running to become a boxer (crazy high school kids), I found out Tatsuo had retired from running, Brett had just ran an ultra marathon and I was in terrible shape.
We had a goal though: to have fun and run as fast as possible and that we did.
We finished 5th!!!!! picking up and losing places the entire way. Each doing its job just the way an ekiden should be.

Shibuya Ekiden
Shibuya ekiden is a small road relay that takes place every January in the popular Yoyogi Park. It is a small event, yet very popular and its competitive standard is rising every year.
This is one ekiden I do every year and had won twice already before this date.
My team: Yoyogi koen kokusai sembatsu were running as defending champions and well we did what we came to do...we won. This time however we really had to sweat it.

I was the first runner and handed in the sash 3rd place. THIRD PLACE!! and about 20 seconds behind the leader ... wait ... did I run slow?? NOOO I ran sub 9 min which was actually among the 10 fastest times, maybe even the 5 fastest.
Our second runner handed in 2nd, however the gap between us and the leaders grew to an unpredicted 30 things.
Our third runner kept is position handing the sash in 2nd, but the gap between the leaders grew even more. By the time, Thomas, our final and fastest runner began, the first place runners had a lead of over 40 second. Ridiculous for a 2.9 km race.
A miracle was required and that is what our Ace runner had prepared for the day. Running a course record of 8.23 he was 42 seconds faster than the leading guy who ran a solid 9.05.
The faces of the opposing team! It was a Kodak moment that will stay with me for the next 10 years or more.

*In schedule is Tomin, Tamako and Mari Tanigawa Ekidens.

December running: making it up last minute

2010-01-16T16:16:00.002+09:00

Finally some acceptable numbers. Not in shape at all, but getting there and finally got myself organized with training times that fit my hectic schedule.
Let's see if I can continue this all throught 2010.

December

1. Bike commute 22 km
Jog 15 km
2. Bike commute 22 km
6 x 1000 - 1 min 200 meter recovery jog (dirt): Total 16 km
3.24 - 3.27 - 3.23 - 3.27 - 3.25 - 3.17
3. Rest
4. Rest
5. Rest
6. Okutama Ekiden (4th leg): 5th place
Total 16 km
7. Jog 13 km
8. Bike commute 22 km
Jog 18 km
9. Bike commute 22 km
Jog 18 km
10. Bike commute 22 km
Jog 15 km
11. Rest
12. Rest
13. Jog 17 km @ 4.10 pace
14. Jog 17 km
15. Bike commute 22 km
Jog 15 km @ 3.58 pace
16. Bike commute 22 km
Jog 21 km @ 4.10 pace
17. Bike commute 22 km
Jog 15 km @ 4.10 pace
18. Jog 17 km
19. Rest
20. Jog 15 km @ 4.09 pace
21. Rest
22. Jog 15 km
23. 5 km TT - 16.27
15 km total
24. Jog 17 km
25. Rest
26. Jog 14 km
27. Rest
28. Jog 27 km
29. Rest
30. Jog 13 km
31. Jog 17 km

Total Run: 346 km
Total Bike: 176 km

2009 in numbers - a summary and comparison

2010-01-02T00:56:00.002+09:00

The numbers:

Running days: 171
Total km: 2533 km
Average run per day: 6.9 km
Average run per training day: 14.8 km
Average km per month: 211 km
KM high: December - 346 km
KM low: March - 32 km

Comparison with 2008
250 days ran vs 171 this year - absurd
3835 km covered vs 2533 this year - ridiculous
puke

The highlights:
Finished 5th place in the very competitive Okutama Ekiden

The disappointments:
The entire year was a whole disappointment sport-wise

The goals for next year:
Win some races.
Get some pbs
Get in more mileage

Races in November

2009-12-18T16:11:00.002+09:00

Took part in two half marathons in November. What was meant to be my main event of the year, Saitama half, ended up becoming a training run due to illness.
I guess that's that for individual events this year. A year where nothing other than wisdom was won.

Hikarigaoka half marathon
First time I take part in this race. When I signed up I had as a goal to place top 3. Worst case scenario place top 5. Finished 8th in a mediocre time of 1 hour 16 minutes. If I would have at least tied my personal best though I would have finished top 5 as planned.
The race organization is not the best I have seen, yet acceptable. However the course is repetitive, thus boring. There is a lack, or to be more exact, there are no kilometer marks. And it is a bit crowded in places. All in all I'd give this a score of 3/5. A race to do just once (I will probably do it again as a revenge).
I wonder what the prizes are as the price to participate is not cheap - 3500 yen.
As there were no kilometer marks I have no splits.

Saitama half marathon
Came into this race just for a jog. The first (and hopefully only time) time I pay 3500 yen to just jog. The course was not repetitive, but it was not eye opening either. Just a run around Saitama City, where there is really nothing to see.
Might come next year again as there were kilometer marks and the organization I thought was good.
My 5km splits: 20.48 - 19.24 - 20.34 - 19.11 - 3.30
Hoping this to be my marathon pace!

November running: siiiiick

2009-12-18T15:57:00.002+09:00

I was really hoping to start my Tokyo Marathon training this month. Unfortunately a cough I was having in October became a bronchitis by the middle of the month forcing me to take off 14 days off ... plus the other days off I took ... Back to ZERO

November

1. Rest
2. Rest
3. 10 km tempo - 35.47: Total 18 km
Splits: 3.39 - 3.36 - 3.36 - 3.38 - 3.36 - 3.38 - 3.38 - 3.38 - 3.35 - 3.10
Average: 3.34
4. Bike commute 22 km
Jog 18 km
5. Bike commute 22 km
Jog 17 km
6. Jog 10 km
7. Rest
8. Hikarigaoka half marathon 1.16.09
Total 29 km
9. Sick
10. Sick
11. Sick
12. Sick
13. Sick
14. Sick
15. Sick
16. Sick
17. Sick
18. Sick
19. Sick
20. Sick
21. Sick
22. Sick
23. Saitama half Marathon - 1.23.28 (training run)
Total 24 km
24. Rest
25. Bike commute 22 km
Jog 18 km
26. Bike commute 22 km
Jog 9 km
27. Jog 17 km
28. Jog 19 km
29. Rest
30. Rest

Total Run: 179 km
Total Bike : 88 km

Just 10 weeks for Tokyo Marathon

2009-12-17T22:59:00.001+09:00

My 2nd attempt in the marathon is only a few weeks away and there is still a lot of work to do. With only 8 weeks left of real training it is almost a fact that once again I will be running the full far from optimal conditions.

My first time …
I ran my first marathon in February 2008 during the 2nd edition of Tokyo Marathon. My initial goal was to run a 4 minute pace race. However, injury and illness forced me to amend my plans. Sprained my ankle mid November taking over 2 weeks to recover and caught the flu in December which knocked me out for another two weeks. Ended up running less than 150 km on both months. Fortunately my friend Brett, a very experienced marathoner, offered to pace me during Tokyo Marathon. The new goal: To break 3 hours. Incredibly I finished with a time of 2.53.

History repeats itself …
2009 has been the worst running year since I began long distance running in 2006. I have spent half the year injured or sick, with mediocre results in all my races. Fortunately things seems to be going smoothly now. I am been very careful about my health and running form as stumbling now would have disastrous consequences for the upcoming event. Very far from the shape I was in last year. But I still have faith for a miracle to happen in these final weeks.

The new goal …
I really do not know what to expect. I am in better shape than I was 8 weeks before the 2008 marathon. And by the time the race day comes I will – assuming no injuries – be in a lot better shape than I was in 2008.
A 4 minute pace race should be relatively easy to achieve. That would give me a PB of 2.48. Four minutes faster than my debut. Quite an accomplishment. A 3.50 pace race would be a challenge, especially considering my current endurance. That would give me a PB of 2.41 : A very good time. In the next 6 weeks, depending on how training goes, the goal pace will be decided. A second too fast and my body will not be able to stand it … a few seconds too slow and I will finish disappointed.

Races in October

2009-11-17T14:08:00.002+09:00

Three races this month: An aquathlon, a road race and a track race.
Two failures and one success.
Very bad weather in all three.
(the aquathlon report should be in the shonan series report)

Takashimadaira 20 km (10/18)

I took part in Takashimadaira once again (3rd time). It was my first long race of the year and preparation to Saitama half which I will run on the 23rd of November. The goal was to run sub 72 minutes. I thought it would be easy, as last year I ran 70 minutes flat running at 95% ... but I guess am not back in shape yet.
Every single lap was slower than the previous one. I ended running km 17-19 at marathon pace to reserve for a pointless kick in the last kilometer. Final official time was 72.44 - net time was probably a lot faster as I began. In my watch I recorded a time of 72.36. Either way not a good race.
Weather did not help a lot with temperatures rising over 20 C before the start.
Splits
7.03 - 3.28 - 3.33 - 3.27 > 17.33
7.21 - 3.35 - 3.35 - 3.30 > 35.36
7.23 - 3.37 - 3.41 - 3.41 > 54.00
7.28 - 3.52 - 3.47 - 3.29 > 1.12.37

Shinjuku 10,000 (10/24)

Tired from the 20km less than a week ago and a hard training 4 days previous to the race I really did not expect much here. It was my first official 10,000. Other times have just been pace runs. My best time so far been of 33.58 .
The weather once again was my enemy.
It began raining 10 minutes before the start, temperatures went down and the wind began to blow. I decided to take it easy and that did work in my favor.
34.20.20 Negative splits: 17.14 - 17.06 Pretty even pace except for the final lap kick.
High hopes for races to come.
Splits
3.23 - 3.27 - 3.26 - 3.27 - 3.28
3.27 - 3.29 - 3.26 - 3.24 - 3.16
Average: 3.25.94

October running: finally good numbers

2009-11-17T13:09:00.003+09:00

Finally got some decent miles in and considering the many days off I took, ended up having a good mileage average per training day.
Also had my first two important races of the season. Takashimadaira 20km road race and a my first official 10,000 meter track race. In the first I failed in my goal of running sub 71 minutes. In the 2nd I surprised myself with a decent time in bad weather.

October

1. 2100 meter swim
2. Jog 12 km
3. Rest
4. Jog 10 km
5. Rest
6. 1900 meter swim
10 km tempo - 35.46 : Total 18km
Splits: 3.36 - 3.40 - 3.38 - 3.37 - 3.38 - 3.38 - 3.40 - 3.37 - 3.38 - 3.11
Average: 3.34
7. Rest
8. Jog 18 km
9. Rest
10. 5 x 1000 - 1 min 200 meter recovery jog (concrete) : Total 16 km
3.25 - 3.20 - 3.18 - 3.18 - 3.09
11. Jog 13 km
12. Ota Ward Aquathlon
5km total training
40 km cycling
13. Jog 17 km
14. Bike Commute 22 km
Jog 15 km
Jog 8 km
15. Bike Commute 22 km
Jog 10 km
16. Jog 17 km
17. Rest
18. Takashimadaira 20 km - 1.12.44
Total: 28 km
19. Rest
20. Bike Commute 22 km
Jog 9 km
3 x 1000 - 200 meter 1 min recovery jog (concrete)
3.09 - 3.07 - 3.08
21. Bike Commute 22 km
Jog 18 km
22. Bike Commute 22 km
Jog 17 km
23. Rest
24. Shinjuku 10,000 track - 34.20.20 - 4th
12 km total
25. Rest
26. Rest
27. Bike Commute 22 km
Jog 17 km
28. Bike Commute 22 km
Jog 15 km
29. Bike Commute 22 km
5 km time trial - 16.22
13 km total
30. Rest
31. Jog 9 km

Total Run: 309 km
Total Swim: 4400 meters
Total Bike: 216 km

Shonan Aquathlon Series: Disaster

2009-10-17T11:42:00.002+09:00

This summer once again I took part in the Shonan Aquathlon Series.
Previous years it was composed of 4 races, however this year it increased to 5 with the addition of Ota ward aquathlon. Ending in the following race order:
Nihon Gakuen, Meguro, Shibuya, Setagaya and Ota.

2 years ago I managed to finish 2nd in the general results, last year I ended champion winning two races and coming 2nd in another. This year the goal was to of course defend my title ... which did not happen. Ended 4th in the general results.

It seems the tournament is gaining popularity. It is cheap, prices are good and until last year the level of competition was very low. Plus the race itself is short so an athlete can always do his regular training after racing without any risk of injury or overworking.

Nihon Gakuen
Came in 2nd. The prize for this race is jogging shoes, which I wanted, which I thought were to be mine...but lost. Lost against a university triathlete (which ended up winning the entire tournament).
It was very dumb though. Went with a hangover, took the lead and instead of opening a gap took it easy until I got passed and well it was too late to react...over confidence defeated me.

Meguro
Did not show up haha.

Shibuya
Went drunk. Literally, directly from the club to the race.
It just happened to be that way. Had an event the day before the race and well aquathlons aren't really THAT important. Ended 5th

Setagaya
Good race. Good performance. Setagaya is the most competitive event with many university athletes showing up every year. Came in 4th, with 3rd right in front.
Now, I don't want to say I let the 3rd place beat me, but I tripped him during the race and he had a really bad fall ... so I kind of waited until he recovered and caught with me again ... oh well.

Ota
I thought I would win this one. Was really sure about it and even now still do not understand what happened. In my heat - aka the fast heat - I finished 4th with only seconds of difference with the 1st. Some how everyone in the 2nd heat - the old men - had a fantastic race. Perfect swim, great run. Flawless. Even the 4th place of that heat beat my time leaving me 9th in the general result. Still only seconds away from the 1st place. I think there were only 10 seconds between the 1st and 10th place. Insane.

Disaster. Performance wise I had a lot of course personal bests, but mentally I had many flaws.
Will very likely give it a try next year again. Hopefully I can recover my title as champion.

Upcoming races: Come cheer if you are around lol

2009-10-09T11:11:00.003+09:00

These are my upcoming races:

October 12th: Ota Ward Aquathlon
Nearest Station: 大鳥居

October: 18th: Takashimadaira 20km
Nearest Station: Takashimadaira

October 24th: 10km at Nationa Stadium
Nearest Station: Sendagaya or the stadium one

November 8th: Hikarigaoka Half Marathon:
Nearest place: Hikarigaoka Park in Nerima

November 14th: 5km (and maybe 1500) at Komazawa track
Nearest place: Komazawa park
(tentative)

November 23rd: Saitama half marathon
Nearest Station: Urawa

December 6th: Okutama Ekiden
Nearest Station: Okutama (?)

December 13th: Narita 10 km
Nearest Station: somewhere near the airport

January 17th: Yokota half
(tentative)

January 24th: Shibuya Ekiden

February 7th: 10km somewhere in Chiba maybe
(tentative)

February 28th: Tokyo marathon if I get in

March - April: Track

May - September: Triathlons and Aquathlons (and some road and track in between)

And the cycle begins again

September Running: Getting there

2009-09-30T17:35:00.005+09:00

Little by litte I am getting to my desired training amount. This month the goal was to put in over 300 km. Unfortunately got sick two weekends which forced to take off 5 days. Those 5 days truncated my plan, but at least I know I am on the right track. With few days of training the mileage this months was at least decent. Looking forward to October.

September

1. Bike commute 22 km
Jog 13 km
2. Bike commute 22 km
Jog 15 km
3. Bike commute 22 km
Jog 11 km
4. Jog 10 km
5. 2100 meter swim
6. 10 km tempo - 36.11
Splits: 3.40 - 3.38 - 3.39 - 3.40 - 3.41 - 3.39 - 3.37 - 3.35 - 3.33 - 3.24
7. Jog 10 km
8. Bike commute 22 km
Jog 12 km
9. Bike commute 26 km
10. Bike commute 22 km
5 x 1000 - 1 min 200 meter recovery jog (dirt track): Total 14 km
3.23 - 3.23 - 3.20 - 3.17 - 3.13
11. Jog 10 km
12. Sick
13. Sick
14. Jog 10 km
15. Bike commute 22 km
Jog 12 km
16. Bike commute 22 km
Jog 15 km
17. Bike commute 22 km
1600 meter swim
18. Rest
19. Shibuya Aquathlon 300 meter swim / 1500 meter run
20. Jog 17 km
21. Jog 13 km
22. Jog 6 km
23. Setagaya Aquathlon 300 meter swim / 3100 meter run
24. Bike commute 22 km
Jog 18 km
25. Sick
26. Sick
27. Sick
28. Jog 15 km
29. Bike commute 22 km
Jog 10 km
30. 5 km TT - 16.19

Total Run 254 km
Total Swim 4300 mts
Total Bike 224 km

August Running: things look a bit better

2009-09-30T17:17:00.002+09:00

Vacations are here. HOT HOT HOT. Very busy.
But at least managed to go over 200km. Hopefully next month get near 300 km and can start working my way up to 400 km per month again. Oh and applied for Tokyo Marathon !!!

August

1. Jog 13 km
2. Rest
3. Jog 10 km
4. 1000 x 3 - 1 min 200 meter recovery jog : Total 14 km
3.11 - 3.11 - 3.13 (10 min break)
3000 x 1 : 10.36
5. Jog 16 km
6. Rest
7. 2300 meter swim
8. Rest
9. Jog 17 km (hilly)
10. 2300 meter swim
11. Rest
12. Rest
13. Rest
14. Jog 13 km
15. Rest
16. Jog 18 km
17. Jog 13 km
18. 6 km pace run - Total : 16 km
Splits: 3.31 - 3.32 - 3.32 - 3.34 - 3.35 - 3.38
19. Rest
20. Jog 18 km
21. Jog 18 km @ 4.10 pace
22. Jog 17 km @ 4.10 pace
23. Rest
24. Rest
25. Jog 10 km
26. 5 km time trial - 16.35 - Total : 13 km
27. Rest
28. Rest
29. Rest
30. Nihon Gakuen Aquathlon 300 meter swim/1500 meter run
2nd place: 11.31

Total Run: 212 km
Total Swim: 4900 km

July Running: No, I was not injured

2009-09-30T17:07:00.002+09:00

My vacations started. Entire 5 weeks off, yet I managed to barely go over 150 km. Well I was busy with many other things. Still though I did not think I would do so little mileage during the start of my holidays

July

1. 2300 meter swim
2. Rest
3. 5 x 200 @ 1500 meter pace. Total : 10 km
4. Edogawa Open Track Meet
1500 meters: 4.17.06
Total: 6 km
5. Rest
6. Rest
7. Bike commute 22 km
2000 meter swim
8. Bike commute 22 km
Jog 15 km
9. Bike commute 22 km
2000 meter swim
10. Rest
11. Open Water 3.2 km swim (+300 mt cool down)
Jog 13 km Trail
12. Jog 25 km
13. Rest
14. Jog 12 km
15. Rest
16. Jog 18 km
2000 meter swim
17. Jog 15 km
18. Rest
19. Jog 17 km
20. Rest
21. Rest
22. Rest
23. Rest
24. Rest
25. Rest
26. Rest
27. Rest
28. Jog 13 km
29. Rest
30. Rest
31. Jog 23 km

Total Run: 167 km
Total Swim: 11800 meters
Total Bike: 66 km

Kamakura Rough Water Swim Race Report

2009-08-22T16:37:00.005+09:00

Saturday July 11 marked my debut in open water swimming.

With a 10 year background in swimming I thought that perhaps it would be a relatively easy task to cover the 3.2 km in decent time. Obviously I was wrong. Open water swimming in the ocean (I have done it before in a lake during a triathlon) turned out to be a whole different sport with a whole set of techincal skills I need to learn.

Among them:
1. Do not wear a wetsuit just because you have one and feel its a waste not to wear it. If the water is cool go with just the swim suit.
2. I need to learn how to swim hard. If I take it easy I can see where I am going but the second I begin pushing it I go off course.
3. Pace, pace, pace. Need to learn how to keep pace when there are no distance marks.

The distance, although double than anything I had ever done was not challenging. Yes it was tiring, but considering I couldn't really push myself (as I would go off course), I ended with a lot of energy.

But well, to the report.
The course consisted of 300 meters out and back to the start line in the sand. Then out again for the remaining 2600 meters. Taking the running advantage at the beginning I managed to go into the sand 6th after the first 600 meters. Things felt good, but everything would go downhill from there. The second I got into the water the wetsuit began cutting through my neck. I had forgotten to put on some lubricant on my skin!! Every breathe I took was more and more painful. After 5 minutes I could feel my neck burning, even felt as if it was bleeding. I kept on going trying to breathe by looking forward without moving my neck, but this was just slowing me down. 1700 meters left. I had to take my wetsuit off.

Now one small explanation:
I dont know if it is the same for everyone but I find it very difficult to put on my wetsuit. Taking it off I think is even harder. Taking it off in the middle of the ocean, tired and with no floor to stand on ... for me an impossible task.

I spotted the water stating and swam towards it.
The conversation (screaming) was something like this:

Me: Can I leave my wetsuit here?
Him: Here you are.
Me: I do not need water.
Him: Here you are (to the swimmer next to me).
Me: Yo! I want to leave my wetsuit here (looking at the time in my watch).
Him: Sure
Me: Begin the process and get too tired midway to finish. Both my hands are stretched pointing to the sky trapped with the upper part of the suit. My face completely covered and I am sinking. Me: Excuse me, can someone out there help me take the suit off?
Him: Here you are.
Me: (if I were not next to a boat this would be it) ... Yoooooo!!!!! Take off this suit !!!!! Take it offfffff!
Him: Excuse me what?
Another guy: Starts laughing
Me: Help! me! Help! me! pull this off! pull it!
Him: Pulls off my suit
Me: Thanks

Now that took SO LONG! Dozens of swimmers had gone by me.
They even took a picture!
The remaining of the swim went smoothly. If felt great to swim without the suit.
Ended 6th in my age group I think but around 30th in the general category.
The Rough Water Series ended up been a rough challenge. Will be back next year for a second round.

June running: very little running

2009-08-21T12:31:00.003+09:00

I barely managed to get over 200 km this month for running, but did sign up for my first open water swim race. This forced me to increase the swimming mileage. Not sure about a triathlon this year, but trying to get weekly swimming sessions to have an easy sub 24 min swim in the next triathlon I do.
First real bike session this month but will very likely be the only one.
- Love how I write this post as if it is June still when actually it's already August.

June

1. Rest
2. Swim 1500 meters
3. bike commute 22 km
Jog 15 km
4. bike commute 22 km
5 x 800 - 2 min 400 meter recovery jog (dirt track) : Total 14 km
2.32 - 2.28 - 2.29 - 2.29 - 2.26
5. Rest
6. Rest
7. Jog 16 km
8. Rest
9. bike commute 22 km
10 km tempo - 34.38 : Total 18 km
Splits: 3.29 - 3.28 - 3.27 - 3.27 - 3.27 - 3.27 - 3.28 - 3.29 - 3.28 - 3.22
10. bike commute 22 km
Jog 13 km
11. 1800 meters swim
12. Jog 17 km
13. Rest
14. Jog 13 km
15. Jog 17 km
16. Rest
17. 10 x 400 - 2 min 400 meter recovery jog (dirt track) : Total 15 km
1.10 - 1.12 - 1.12 - 1.10 - 1.11 - 1.10 - 1.10 - 1.06 - 1.09 - 1.05
18. Rest
19. Jog 17 km
20. Rest
21. Rest
22. bike 60 km - 25km @ 2min pace
1600 meter swim
23. Jog 11 km
24. 2000 meters swim
25. bike commute 22 km
Jog 10 km
26. Jog 18 km
27. Rest
28. 2100 meters swim
29. Rest
30. 8 x 400 - 2.30 min 400 meter recovery jog : Total 15 km
1.05 - 1.09 - 1.06 - 1.08 - 1.07 - 1.08 - 1.08 - 1.04

Total running: 209 km
Total swim: 9000 meters
Total bike : 192 km

May Running: nothing new

2009-08-21T11:53:00.002+09:00

Haven't been posting for a while. Just busy.
May was okay. No real training but began cycling to commute and logged my first two swim sessions of the year.
Things look bad this year.

May

1. Rest
2. TELL 5 km: 16.37
Total: 14km
3. Jog 9 km trail
4. Jog 19 km
5. Rest
6. Rest
7. Rest
8. Jog 17 km
9. Rest
10. Jog 17 km
11. Rest
12. Jog 11 km
13. bike commute 22 km
Jog 18 km @4.10 pace
14. Rest
15. Jog 17 km
16. Rest
17. Rest
18. Jog 13 km
19. 10 km tempo - 35.59 : Total 18 km
Splits: 3.35 - 3.33 - 3.31 - 3.32 - 3.36 - 3.36 - 3.39 - 3.40 - 3.38 - 3.35
20. Jog 15 km
21. 3 x 2000 - 2.30 min 400 meter recovery jog (dirt track) : Total 14 km
6.47 - 6.38 - 6.40
22. Rest
23. Jog 15 km
24. Rest
25. Rest
26. Jog 14 km
27. bike commute 22 km
Jog 9 km
28. Rest
29. swim 15000 meters
30. Jog 17 km
31. swim 1500 meters

Total running: 237 km
Total bike: 44 km
Total swim: 3000 meters

Triathlons

2009-05-18T15:19:00.002+09:00

My running is going nowhere these days.
My swimming, well there is no swimming at all. But will start soon.
My cycling ... "my" tyre is gone and actually do not even own an bike yet.
With that said, I think I can be a very good triathlete.
I have no rush, still young, kind of, but have the confidence to say that I am potentially among the best 5 triathletes in Peru.
haha yup, for sure among the best 5 even though I have only done one triathlon and do not even know how to ride a bicycle properly yet.
One day (maybe in one or two years) I will get myself a tri specific bike, train hard and ride 40 km in under 70 minutes. I think a very possible goal. Crazy would say to ride under 55 minutes. Difficult under 65, but under 70 is realistic.
I will run under 35 minutes - now this is already I can do any time, and in two years for sure at the end of a triathlon.
I will swim under 23 minutes - very realistic as well. In the pool, with no endurance and alone I have already done it in 24. With endurance probably under 22, so open water in a good day a sub 23 is possible.
No let's add -
1 hr 10 + 23 + 35 = 2 hr 08 min
I do not add transitions because I will actually be some seconds faster than those times.
haha yes in 2 - 3 years I will do 2 hr. 08 min. and that will just be the beginning.
Omar has spoken !!

FYI - I think currently in Peru there is nobody who can break 2.05 (not sure actually) or has the potential to do so (that is taking only athletes over 18).

ok time to go back to reality and work

April running: taking it easy

2009-05-18T15:09:00.002+09:00

Taking it easy this month. Jogging at easy pace and doing no interval or speed training whatsoever. So far so good. I can say I feel back in shape. The knee feels a bit weak at times so will just jog till mid May.
Ran a race on April 4th, of course lost, but I was surprise to be able to sneak under 4.30 in 1500 without much endurance. Have a lot of work to do if I want to get near my personal best of 4.10.

April

1. Rest
2. Jog 11 km
3. Rest
4. Komazawa 1500 track meet: 4.28 (test race)
5. Rest
6. Rest
7. Jog 12 km
8. Jog 12 km
9. Jog 15 km
10. Rest
11. Jog 15 km
12. Jog 15 km
13. Jog 11 km
14. Rest
15. Jog 15 km
16. Jog 13 km
17. Rest
18. Jog 17 km
19. Jog 23 km
20. Rest
21. Jog 11 km
22. Jog 15 km + bike commute 22 km
23. bike commute 22 km
24. Rest
25. Rest
26. Jog 13 km
27. Jog 15 km
28. bike commute 22 km
29. 5 km time trial 16.35 (pace run)
30. Jog 10 km

Total running: 241 km
Total bike: 66 km

March running: no running just cycling

2009-04-27T11:40:00.001+09:00

Finally my knee recovered, but twisted my ankle the following day. This was perhaps a good thing as it forced me to rest an extra 10 days, which was probably good for the knee. A bit later than expected, but finally healthy.
I can see this spring will be mostly about recovering and for fun racing (if any). Hopefully I still have chance of getting in a PB or two this year.

March

1.- Injury
2.- Jog 5 km
3.- Injury
4.- Injury
5.- bike commute 22 km
6.- Injury
7.- Injury
8.- Injury
9.- Injury
10.- bike commute 22 km
11.- Jog 9 km + bike commute 22 km
12.- bike commute 22 km
13.- Injury
14.- Injury
15.- Injury
16.- Injury
17.- bike commute 22 km
18.- bike commute 22 km
19.- Injury
20.- Injury
21.- Injury
22.- Injury
23.- Injury
24.- Injury
25.- Injury
26.- Injury
27.- Injury
28.- Injury
29.- Injury
30.- Jog 10 km
31.- Jog 8 km

Total running: 32 km
Bike: 132 km (commute)

February Running : Eating cakes and sleeping all day

2009-03-09T17:01:00.002+09:00

I am Injured. According to the doctor something is wrong with the cartilage under my knee cap. Nothing too serious but it will take time to recover. I've tried to run but it seems impossible ... so what can I do ... time to catch up on sleep I guess.

February

1. Injury
2. Jog 14 km
3. Injury
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Jog 14 km
10. Jog 9 km
11. Injury
12. Injury
13. Injury
14. Injury
15. Injury
16. Injury
17. Injury
18. bicycle commute 22 km
19. bicycle commute 22 km
20. Injury
21. Injury
22. Injury
23. Injury
24. bicycle commute 22 km
25. Injury
26. Injury
27. Injury
28. Injury

Total running: 37 km
Total bike: 66 km (commute)

January Running : Good but bad start for 2009

2009-03-09T16:53:00.001+09:00

2009 began nicely with a victory at the Shibuya Ekiden. Ran the 4^th leg in a more than satisfying time considering the training I had under my belt. Things however have gone downhill since. Injured my knee playing soccer (January 21^st). At first it seemed like just a bump but running on it is now worse.

Already mid-February and still waiting …

January

1.- Sick

2.- Sick

3.- Jog 19 km

4.- Jog 13 km

5.- Jog 13 km

6.- Rest

7.- Morning: Jog 10 km

Afternoon: Jog 13 km

8.- Morning: Jog 13 km

Afternoon: Jog 10 km @ 4 min pace

9.- Rest

10.- Rest

11.- Rest

12.- Jog 17 km

13.- 5 x 1000 – 3 min 600 meter recovery jog : Total 16 km

3.02 - 3.08 – 3.12 – 3.16 – 3.21

14.- Jog 20 km

15.- Rest

16.- 5 x 1000 – 3 min 600 meter recovery jog : Total 16 km

3.12 – 3.14 – 3.16 – 3.18 – 3.07

17.- Rest

18.- Shibuya Ekiden – 1^st place (4^th stage 9.08)

7 x 1000 – 1 min 100 meter recover jog (concrete – easy pace)

3.31 – 3.28 – 3.19 – 3.24 – 3.22 – 3.24 – 3.15

*right after the ekiden : Total 19 km

19.- Jog 14 km

20.- 10 km tempo – 36.06 : Total 20 km

Splits: 3.42 – 3.40 – 3.36 – 3.34 – 3.33 – 3.30 – 3.31 – 3.36 – 3.35 – 3.30

21.- Jog 20 km

22.- Rest

23.- Jog 17 km

24.- Jog 11 km

25.- 8 km tempo + hill sprints : Total 22 km

26.- Rest

27.- 3 x 2000 – 2 min 400 meter recovery jog : Total 15 km

6.52 – 6.50 – 6.43

28.- Injury

29.- Jog 12 km

30.- Injury

31.- Injury

Total running: 310 km

Shibuya Ekiden Champions

2009-01-22T11:39:00.005+09:00

Shibuya Ekiden is one of those small, yet popular ekidens (road relays) that take place during the cold winter season. About 100 teams consisting of 4 members each come together in Shibuya's Yoyogi Park to take part in it. The event usually takes place on the 3rd Sunday of January, right in the middle of winter and for many, like me, marks their first race of the new year.
The ekiden consists of 4 stages, each going over the same course of 2.9km. For the winners a flag which they will have the honor to keep for a year, awaits. The flag has on it all the names of it's previous holders printed.
Perhaps because of it's easy access, short course and good organization it has become a yearly tradition for me to run this race. This was my 3rd time participating (every year with a different team name), and my second time winning it.
I was a bit concerned about how my stage would go as I am not in good shape, however I managed to run the curvy course in 9.08. Pretty fast considering my training - and I believe this is my personal record on the course.
My team was also able to establish a course record (this is a new course - changed 3 years ago) running under 36 minutes with a 35.59 result finishing seconds behind a University Team which runs just as training.
One race ran, one golden medal won. So far 2009 looks good.

2008 in numbers - a summary

2009-01-05T09:27:00.002+09:00

The numbers:

Running days: 250 (other days off or cross training - altho 90% off).
Total km: 3835
Average run per day: 10.5 km
Average run per training day: 15.3 km
Average km per month: 319 km
Km high: October - 422 km
Km low: December - 220 km

The highlights:

Personal bests in 1500, 5000, 10,000 and half marathon.
My debuts in the marathon, triathlon and trail running.

The disappointments:

I thought I would average around 350 km per month. Unfortunately due to injuries and life itself I was way off.

The goals for next year:

Get in those 350 km per month minimum.
I imagine that if the above is done I will again pb in everything.
Get a bit more serious with the triathlon.
Win some races !

December running: Injured/sick - déjà vu

2009-01-05T09:25:00.002+09:00

Like every December in Japan, I once again got injured and sick. It's amazing how every winter I've managed to twist my ankle and somehow gotten sick right after my injury is healed. Every winter I take some 2 - 3 weeks off due to these problems.
I'm glad I did not apply for February's full marathon as it is impossible to get in shape before then. And in a way also happy I did not get into Tokyo marathon (March) as well.
I guess now just concentrate in getting back in shape and doing some speed work for the upcoming track season.

December

1. Jog 17 km
2. Rest
3. Jog 16 km
4. Injury
5. Injury
6. Injury
7. Injury
8. Injury
9. Injury
10. Injury
11. Injury
12. Injury
13. Injury
14. Mitake trail race 15 km: 1.24.48 - read report
15. Jog 13 km
16. Jog 18 km
17. Injury
18. Injury
19. Jog 17 km
20. Rest
21. 2 x 5000 - 5 min 800 meter recovery jog : Total 22 km
17.28 - 17.10
22. Jog 14 km
23. Jog 17 km
24. Rest
25. Rest
26. Rest
27. Jog 15 km
28. Jog 19 km
29. Jog 18 km @ 4.09 pace
30. Rest
31. Jog 19 km

Total running: 220 km

9th Mitake trail race (kind of) report

2008-12-21T15:31:00.008+09:00

On December 14th I woke up at 5:45 am and half asleep headed to the Ome city to take part in the very challenging Mitake trail run.
Mitake did not only mark the end of my 2008 racing season and my debut in trail racing, but ended up marking me with memories of pain and fear.
Before I continue I will post a list of 8 factors/excuses that may have affected the race in order of meaningless to fear factor.

- I did not look at the course description and knew nothing other than the registration time and location.
- This was my first trail race and have minimum experience in trail running.
- I went to bed at 2:00am after having more than a few drinks at the Namban Bonenkai.
- I twisted my ankle 10 days before the race and took 10 days of full rest (was unable to test my ankle the day before).

- It rained the night before so the course was very muddy and slippery.
- I was totally lost pace wise with no km marks.
- It snowed throughout the entire race and I was wearing a singlet.
- I have falling phobia. I wear cycling shoes when I cycle but do not clip them for fear of falling. I do not run down a steep mountain but slowly and carefully crawl down at a speed of 2 meters / 5 seconds.

With that said I had decided to take this as a fun run. Once at the start though I was pumped up and ready to run it. The first 2 km were uphill (and paved), and by uphill I mean a 50 – 60 degree slope. Some how though I kept myself in the lead for the first 15 minutes at a comfortable pace. Perhaps I should have pushed harder (perhaps this was a bad decision all in all). Then the trail began and with it came the snow, the uneven ground and gone were the leaders. I was able to stay in the top 7 places until the 10th kilometer (marked). At this point though I knew winning or even staying top 10 was out of the question. The pace felt easy, the competition level at mine, but it hit me: I am not a mountain person. Every time there was a downhill somebody went by me and usually that somebody was not even at sight before the downhill began (and would be out of sight after the descend).
Between kilometer 10 and 11 the trail was very beautiful. I don’t think I’ve used the word beautiful in previous reports, but it really was a nice view. At this point the course runs along a shallow stream shaded by trees with just the perfect amount of sunlight going through.
Between kilometers 13 – 14 the trail was hell. I was still in the top 10 positions and actually felt rested after the easy run along the stream. Probably with a lot more energy left in me than the 400 runners behind me. Then it came … the last long descend. It looked like a cliff. I looked back and could see nobody. I had at least a minute lead on the guy behind. I grabbed the rope tightly and began going down. Step one, two, three (out of 300) … 10, 11 … osakini a Japanese tarzan flew by me jumping down. CRAZY I thought. 12, 13 – 25, 45 … osakini 2 wildmen went by me SUICIDAL. 50, 80, 81 …. Another two JEEZ … oh man I just need to get this 100 meters over with. In that descend only some 10 – 15 runners went by me. Kept running until the trail’s end at a shrine where a long flight of stairs waited. I was frustrated, freezing and tired at this point. Ended up walking half of the stairs been passed by some other runners there was well.
It was over, my first trail run.
Overall time 1.24.48
Place: 34th
I do recommend the race as it is a great course and the organization is wonderful as well. Yes it is a bit far and a bit more expensive than your usual 2000-3000 road race (4000) but you get free hot bath and a nice (big) pouch (not sure how to call it).
I will probably not do it again – although I’ve heard those who say that return for more.

November: Another good month

2008-12-03T23:31:00.003+09:00

With a 60 second record improvement at Ageo half I can give closure to this fall season with satisfaction. Not much training this month due to the half marathon and a cold I caught on the last week, but the runs done were all of quality. I now have one more race left next month and that will be it for 2008. Whatever result I get, this will be a successful year in sports for me.

November

1.- Jog 11 km
2.- Rest
3.- Jog 20 km @ 4.08 pace
4.- Jog 17 km @ 4.10 > 3.40 pace
5.- Rest
6.- 13,250 meters tempo – 47.50 : Total 20 km
Avg: 3.36
7.- Jog 17 km
8.- Jog 13 km
9.- Trail jog at Takao: 17 km
10.- Jog 17 km
11.- 8 x 1000 – 1 min 200 meter recover jog : Total 18 km
3.36 – 3.28 – 3.26 – 3.24 – 3.21 – 3.18 – 3.17 – 3.03
12.- Rest
13.- Jog 15 km
14.- Jog 14 km
15.- Rest
16.- Ageo half marathon : 1.13.39 (read report) PB
Total: 26 km
17.- Rest
18.- Rest
19.- (3 x 2000) + 3000 – 5.30 min 600 meter recovery jog : Total 20 km
6.23 – 6.24 – 6.27 – 9.31
20.- Jog 17 km
21.- Jog 18 km
22.- sick
23.- sick
24.- sick
25.- Jog 13 km
26.- Jog 15 km
27.- 2 x 5000 – 4 min 400 meter recovery jog : Total 19 km
16.44 – 17.19
28.- Jog 20 km
29.- Rest
30.- Jog 18 km

Total running: 345 km

AU smart: Gotta love japanese phones

2008-11-29T23:25:00.004+09:00

About a month ago I finally got a new phone (I had been using my previous one for over 3 years) after my old one stopped breathing. Did not get a new model as I wanted one made by SANYO and their latest mobile was from the spring lineup. Why SANYO? Because their phones have a really useful dictionary software that allows me to read and copy/paste Japanese characters without having to leave email mode (most dictionaries force you to leave your email and get into the dictionary program to use it).
Anyways, fortunately the phone was new enough to have the AU smart sports software installed. This new software (not so new anymore) with the use of GPS allows walkers, runners and cyclists know the distance they cover and the speed they are going to on any given training session. The software also shows you a map of where you are at any given point during your journey. It also has other features such as calories-burned counter, mp3 player and a website where you can record your daily training.
I've had my phone for a bit over a month already and two days ago finally decided to give the system a try. Pretty useful and accurate. I will definitely be using it whenever I do free runs to know the distance I am covering. And good thing the phone I have is water proof so sweat and rain shouldn't be a problem ... wonder though if it is free of charge hmmm....

The most competitive half marathon in the world: The 21st Ageo City Half Marathon - report

2008-11-20T11:22:00.005+09:00

On November 16 I took part in Ageo half marathon. For the past years I have chosen this day in November as my main race event. First, because it represents the first race I ran in Japan - November's 2005 Toda Marathon. Second, because for some reason there are MANY races on this weekend - to mention one: Tokyo Woman's Marathon. Third, because the weather is always perfect: very cool and usually accompanied with light rain.
It was the first time for me to run this event, not my first time to apply though. Last year I got injured a week before the event and spent that weekend in bed.

Unlike most races that I run without any pressure I had two things in mind here:
- My last serious attempt in a half marathon pb was November 2006 therefore I not only needed to pb, but I needed a pb good enough to cover two years of training.
- I might be running Betsudai Marathon in February and to do so I needed a sub 75 minute half marathon before December to qualify.

I needed a pb and what better place to do it than in Ageo, where maybe 500 of the participants have personal bests under 71 minutes.
The start takes place on the track (imagine over 1000 runners all with fast times starting inside a track – the mess it was) where I had to come to full stops several times. The race continued crowded for the 1st 3km, after that, everything went out smoothly. Surprisingly from this point on I kept on passing people, been passed by perhaps 10 runners throughout the entire race. Following are my splits with some comments:
17.23.03 - 5km
The 1st km split was 3.38 (but considering the stops itwas more like a 3.25). Pretty sure the first 5km were done in a 17.15ish effort.
17.16.80 – (34.39.83 – 10km)
Good even pace trying to keep Brett at sight
17.42.31 – (52.22.14 – 15km)
I am a runner that needs the km marks and after the 10km mark they had them every 3km or so which was not very helpful.
17.38.20 – (1.10.00.34 – 20 km)
Same time as my Takashimadaira 20km result. Began pushing at about 18km.
3.39.88 – last 1.1 km
Total net time: 1.13.39
Ran a good last km in about 3.18 and finished on two legs thinking "this wasn't that hard."
All in all great race. About a minute pb and my legs already feel good.

For more information on this great Race: http://japanrunningnews.blogspot.com/2008/11/deeper-and-deeper-goes-greatest-half.html

October running: PB month

2008-11-12T13:43:00.002+09:00

I think October has been my best training month so far. 422 km ran in 25 trainings, averaging about 17 km per run. I was able to put in 3 tempo runs, a couple of fast semi long runs and speed training. As a result: 3 major personal bests in 5,000 meters, 10,000 meters and 20km. The best part was I did not run any of these at 100% - which doesn’t exactly mean I will run faster when I do give it all (so many factors can affect a race result other than how much effort you put in it), but at least it is a fact I can go faster.
Now I have to concentrate in Ageo half marathon.

October

1.- 10 km tempo – 34.34 : Total 18 km
Splits: 3.23 – 3.27 – 3.26 – 3.29 – 3.29 – 3.27 – 3.27 – 3.28 – 3.30 – 3.23
Avg: 3.27
2.- Jog 17 km
3.- 12 x 200 – 70 sec 200 meter recovery jog : Total 12 km
Avg: 33 seconds per 200
4.- Rest
5.- Itabashi track meet 1500 1st place
Total 18 km
6.- Jog 15 km
7.- Jog 17 km
8.- 10 km tempo – 34.38 : Total 18 km
Splits: 3.30 – 3.30 – 3.30 – 3.27 – 3.30 – 3.30 – 3.30 – 3.30 – 3.29 – 3.11
Avg: 3.28
9.- Jog 15 km
10.- Jog 20 km
11.- Rest
12.- Jog 20 km @ 4.06 pace
13.- Jog 15 km @ 4.15 > 3.50 pace
14.- Rest
15.- 6 x 1000 – 1 min 200 meter recovery jog : Total 17 km
3.07 – 3.14 – 3.10 – 3.09 – 3.11 – 3.09
16.- Jog 16 km
17.- Jog 14 km
18.- Jog 10 km
19.- Takashimadaira 20 km : 1.09.58 (read report) PB
Total: 24 km
20.- Jog 15 km
21.- Jog 18 km @ 4.03 pace
22.- Rest
23.- 5 x 1000 – 2 min 350 meter recovery jog (hilly course) : Total 16 km
3.22 – 3.21 – 3.22 – 3.16 – 3.22
24.- Jog 18 km
25.- Rest
26.- Track race 5000 : 15.53.14 (read report) PB
Total 14 km
27.- Jog 19 km
28.- 10 km tempo – 33.58 : Total 18 km PB
Splits: 3.30 – 3.25 – 3.25 – 3.24 – 3.23 – 3.21 – 3.23 – 3.24 – 3.24 – 3.16
29.- Jog 16 km
30.- Rest
31.- Jog 20 km

Total running: 422 km

5000 meter track race - mission two clear

2008-10-29T11:52:00.004+09:00

Ran a small track race last Sunday (26th). Still had my legs tired from the 20km, but was confident of running a good time.
Unfortunately I could not run under 15.50 like planned, but I did manage to break my record by 5 seconds. Pretty sure running under 15.50 will be no problem next time.
Splits:
3.09.72 - 3.11.49 - 3.09.69 - 3.11.57 - 3.10.67 = 15.53.14

Takashimadaira road race report: Mission one clear

2008-10-24T15:43:00.001+09:00

Last weekend I took part in my first serious event for the fall: Takashimadaira road race. I was nervous as my training had had many interruptions, but looked forward to the 20 km run as I knew a pb was at reach.
The course was not new for me as I had ran this event last year as well, ending with a disappointing performance (last year’s report here). Good, flat, 5 km loop with kilometer marks on the 3rd, 4th and 5th km. Only problem here is the weather. For some reason it is always hot and sunny and very windy between the 4th and 5th kilometer. This year was not the exception.
The goal time was to run in around 70 minutes at an even 3:30 pace per kilometer. I ended with a 17.09 for the first 5 km. 21 seconds faster than goal pace … a bit too fast. I ran the 2nd 5km loop in about 17.22 … also a bit too fast. At that point I thought “push this 3rd loop and then fight in the 4th loop where you’ll have 30 seconds extra”. Surprisingly I never really had to fight at any point except for the last 200 meters to make sure I ended under 70 minutes.
Official gun time was 1 hour 10 minutes 0 seconds. Time in my watch (from the start line) was 1 hour 9 minutes 58 seconds. Perfect performance.
I did end up slowing down as the race progressed but I think that it was just because I was running according to how I felt. I put the same % of energy in the 1st 5km as I did in the last, except that in the last the total amount of energy I had was obviously less.
Five days later I still feel a bit tired from the run which means I tried harder than I thought, but still I am pretty sure I had some more gas left in the tank.
Either way a personal best for the distance and a confidence builder for the upcoming half marathon in November and the 5000 meter race this weekend.

Splits:
6.51 - 3.28 - 3.27 - 3.21 - 6.58 - 3.29 - 3.27 - 3.27 - 6.56 - 3.38 - 3.31 - 3.32 - 7.03 - 3.41 - 3.35 - 3.26

*km 1, 2 - 6, 7 - 11, 12 - 16, 17 are together as there is no mark between them.

And now to the important stuff ...

2008-10-15T12:10:00.003+09:00

Summer is over meaning the road racing season is here and with it my most important events of the year. I compete all year round, however between October and March I tend to run my most important races. What's in the menu so far?
October 19th: Takashimadaira 20 km
I will not give 100% in this race, but I will give it more than 90%. Planning to pass the first 10 km in 35 minutes and either pick up the pace or maintain it. If I can manage a 70 minute run I'd be a very happy person.
October 26th: Machida 5000 meter track race
Haven't done any speed training in the last months, but I will try to go for a personal best in this, my first official 5000 meter race. If I fail I will go for it again on the 30th at the Atomi time trial.
Breaking 15.50 should be possible.
November 16th: Ageo half marathon
Main event of the year. I haven't had a personal best attempt at a half marathon since January 2007 so I am looking forward to this race. My goal will depend on how Takashimadaira feels but if everything goes well there I might try to go for a sub 73 minutes.
December 14th: Mitake 15 km trail run
My debut trail run. Apparently lots of climbing to be done. I will be going in with no practice or experience but hoping to be in the top 15 places.
December 21st: Ota-ku 10 km road race (maybe)
I have done this event twice already and it seems like the perfect place to attempt to break my personal best in the 10 km by hopefully 60 seconds or so.
If I do not race this I might do a 10,000 meter run at the track on my own.
January events:
Wanted to do Shinjuku half but apparently applications have closed due to its popularity. Might do the 10km run instead though.
I will also be doing Shibuya ekiden and perhaps a duathlon or some road race I find.

I think that's all for now.

September running: Ups and downs

2008-10-09T14:22:00.005+09:00

Ran a week of high mileage followed by two weeks of really low mileage. Pretty mediocre month regarding training. Racing wise though I came out victorious in the 2008 Aquathlon series tournament winning 2 of 4 races.
Had a strange injury that forced me to take 5 days totally off from running. Still haven't figured out what caused my severe abdominal pain. Went to a clinic and a big hospital, had x-rays, urine tests, blood tests, but nothing. A doctor said it was asthma ?? Another just a cold ... who knows ...

September

1.- Injury
2.- Injury
3.- Jog 15 km
4.- Rest
5.- Jog 17 km
6.- Jog 16 km
7.- Jog 13 km
8.- Jog 19 km
9.- Jog 18 km
10.- Jog 18 km
11.- Jog 19 km
12.- Jog 17 km
13.- Rest
14.- Meguro Aquathlon - 300 mt swim / 4.2 km run
Time: 19.57 (1st place)
Afternoon: Jog 16 km
15.- 9 km tempo - 31.15 : Total 18 km
Splits: 3.27 - 3.27 - 3.30 - 3.29 - 3.30 - 3.29 - 3.31 - 3.29 - 3.18
Average: 3.28
16.- Jog 17 km
17.- Jog 3 km
18.- Strange pain
19.- Strange pain
20.- Strange pain
21.- Strange pain
22.- Strange pain
23.- Setagaya Aquathlon - 200 mt swim / 3.1 km run
Time: 15. 14 (2nd place)
24.- Jog 10 km
25.- Jog 12 km
26.- Jog 11 km
27.- Rest
28.- Jog 20 km @ 4.06 pace
29.- Rest
30.- Jog 16 km

Total running: 290 km

Aquathlon series: 2008 Champion

2008-09-24T11:57:00.003+09:00

The Aquathlon series is a yearly event organized by Art Sports (a chain store) that consists of 4 aquathlon races that take place mostly in the Setagaya-ward in Tokyo. The four events are: Nihon Gakuen Aquathlon, Meguro Aquathlon, Shibuya Aquathlon and Setagaya Aquathlon.
Participants of each event get points in the following way (from first to tenth):
12 - 11 - 10 - 8 - 7 - 6 - 4 - 3 - 2 - 1
This year, although I only took part in 3 of the events I was able to come out victorious.

Nihon Gakuen

Race Name: Nihon Gakuen Aquathlon
Distance: 300 meter swim - 1500 meter run
Course: In a 25 meter pool and inside a school (3 laps)
Price: 1000 yen
Prize this year (by place): Nike shoes / nike bag / nike towel
Nearest station: Meidaimae on the Keio line
Categories: Kids, general, masters

Last year I took part in this event and came in 2nd and got an XL nike shirt (still have it if anyone wants it). This year I wasn't going to let first place slip out of my hands.
The swim was divided into 4 waves starting from the youngest - usually whoever wins the first wave wins it.
So it began ... at the start I spotted a guy wearing a long speedo swim suit. I thought about to things: Will he run with that? and he will win the swim because no young boy buys a $150 dollar suit to just keep in shape. Indeed he won the swim ... but in what a way. A real swimmer ... Asia university freestyler memeber of the Japanese Junior Olympic team for several years. I had 50 meters to go (2nd) and he was out which is amazingly fast considering it's only a 300 meter swim. Like lapping someone in the 1500 run.
Fortunately his run was quite slow. I managed to catch him and pass him with 100 meters to go ... winning a new pair of Nike Free shoes and 12 points in the tournament.
But it all wasn't happy news ... I don't know what's up with my balance but for the 2nd time this month I fell and bled all over the place. Really nasty fall while trying to catch the 1st place. At least now I have a nice balance in my scars ... one on the left arm from cycling and now this one on the right leg from running in the mud.

Meguro

Race Name: Meguro (Komazawa) Aquathlon
Distance: 300 meter swim - 4200 meter run
Course: The swim in the 50 meter pool / the run at the park running course.
Price: 500 yen
Prize this year: Trophy, towel, 2000 yen and 5 litters of an energy drink.
Nearest station: Komazawa Daigaku Station
Categories: Kids, general, masters

Last year I had taken part in this event as an unregistered runner due to my late arrival. I won the event with an unofficial 20.29. So this year I was the unofficial defending champion (of course only I knew that).
Anyways I expected to win, and that, I did. I finished with a surprising time of 19.57 beating last years official winning time by 2 minutes. 2nd finished in an also surprising time of 20.54 beating last years time by a whole minute. Places 2-7 were actually really close together.
Pretty happy to have won this event as it was a lot bigger and more competitive than last year. Got my plastic trophy (that looks more like a toy), some gift certificates, a towel (with the price tag still on) and some energy drink box thing.
2 more events left and in the lead with 24 points. 2nd place has 15 points and 3rd 13 points. Unfortunately due to work I will have to skip one of the events, but hoping the guy now in 2nd doesn't win it.

Setagaya

Race Name: Setagaya Aquathlon
Distance: 200 meter swim - 3100 meter run
Course: The swim in the 50 meter pool / the run at the park running course and track
Price: 300 yen
Prize this year: Diploma, 2000 yen and a medal.
Nearest station: No stations near. It's at the park near the intersection of Setagaya dori with Kampachi dori.
Categories: Kids, general, masters

I got really sick/injured during the week and was unable to put in any sort of training. With 24 point already I thought racing this would not be necessary but took a look at the point ranking last night and discovered I was 2nd place. I woke up feeling okay and decided to cycle to the park (an 8 km ride), if that felt fine then I would race.
I raced Setagaya 2 years ago and came in 5th. For some reason university tri-athletes join this event making it very competitive.
Anyways, to the race. My swim was decent. Got out of the pool 4th and began the run 6th. After 1km I was already 3rd and exactly 100 meters from the 2nd and 1st place. I felt a bit uneasy during the run. Not sure if it was because of the week off from sports I took or beacuse of my illness/injury (not sure what it is). Finally managed to catch 2nd with 200 meters to go but never really saw the first place.
I have to admit I felt bad, even ashamed of not winning as many competitors asked if I had won again, but after meeting the winner I felt better. Who knows, maybe I could have won with a healthier body although a 31 second difference is pretty big for such a short race.
(The winner was a Keio University tri-athlete with a personal best of 2.01 in the Olympic distance triathlon - pretty damn fast).

With a win - win - 2nd I was able to become the champion of this small event. Thinking about making it a yearly thing.

August running: New member in the triathlon club

2008-09-09T11:25:00.005+09:00

My first triathlon ended up been surprisingly good. The time itself isn't amazing, however I finished fresh and had so many mistakes ... next year I will try to blow myself away.
Also the Aquathlon Tokyo series began and I won the first round !! Next round will be September 14th.
Lots of accidents during the month but nothing too grave. No pain no gain.

August

1.- Morning: Jog 17 km
Afternoon: 5 km tempo (17.04): total 16 km
2.- Rest
3.- Jog 30 km
4.- Jog 27 km
5.- 20 km bike ride + 16 km jog
6.- 31 km on a stationary bike (85rpm) + 7 km jog
7.- 36 km on a stationary bike (103 rpm) + 10 km jog
8.- Morning: 47 km bike ride
Afternoon: Jog 15 km
9.- Rest
10.- Jog 27 km
11.- 40 km on a stationary bike (95 rpm) + 9 km jog
12.- 45 km on a stationary bike (105 rpm) + 11 km jog
13.- Jog 15 km @ 4.07 pace
14.- Circuit training hills: 19 km
15.- 1700 meter swim
16.- 21 km @ 4.01 pace + 1 km jog
17.- Morning: 1800 meter swim
Afternoon: Jog 10 km
18.- 55 km bike ride
19.- Morning: Circuit training hills: 19 km
Afternoon: 2300 meter swim
20.- 35 km on a stationary bike (102 rpm) + 8 km jog
21.- 2800 meter swim
22.- Rest
23.- Rest
24.- Teganuma Triathlon - Olympic distance (read report)
25.- Rest
26.- Rest
27.- Jog 16 km (with a 5 km tempo included)
28.- Jog 17 km
29.- Morning: Jog 15 km
Afternoon: Jog 10 km
30.- Rest
31.- Nihon Gakuen Aquathlon - 11.47 (1st place)

Total running: 349 km
Total swim: 10.4 km
Total bike: 349 km

I am in pain!!! (graphic)

2008-09-01T21:42:00.008+09:00

This blog is called running like the Gingerbread man but after this summer should be changed to having great falls like Humpty Dumpty.

First time was early August. The weather forecast said it would rain a lot, but the sky looked clear so I decided to go for a bike ride to prepare for my triathlon. A few minutes later it began to shower ... 30 minutes later it was pouring ... 1 hour later it had become one of the rainiest days Tokyo has ever had. I lost control at a curve and since I was clipped to the pedals sled together with the bike. It was really painful.

Several floods were reported that day in the city as well as some deaths. Bad day to cycle.

Pretty gross huh?

And the most recent, my leg ... this time however I fell to win.

This weekend took part in the Nihon Gakuen Aquathlon (report to come soon) and fell while trying to catch the leader. At first it looked like a regular wound but my leg is now all red and swollen. Just slipped, flew and smacked my right leg between some rocks. It is actually my shin the part with most damage although you can't see it here clearly.

Debut Triathlon race report

2008-08-26T22:59:00.002+09:00

On August 24th, while the olympic men in China were running the marathon, I was in Chiba-Japan, taking part in my debut triathlon.

Race details:

Name: The 3rd Teganuma triathlon

Location: Chiba at lake Teganuma

Nearest stations: Abiko and Tennodai (Joban line) both about a 20 minute bike ride

Distance: Olympic Distance (1.5 km swim / 40 km bike / 10 km run)

Swim

At Lake Teganuma and out and back course - no waves - pretty dirty.

Bike

A 4 km course out and back so you do 5 laps.

The course is pretty much all flat but both turns at the ends are pretty much 180 degrees and one actually is like turning around a tree - so many people fell there. I'd say of the 400 participants 30 fell there and 4 got injured or their bikes broke due to the fall (some on video - thanks to my mom who filmed everyone else except me).

Run

A 3.3 km course. Pretty much flat as well. Water stations and drums to cheer the runners.

Now to my race:

Taking part in my first triathlon was a bit of a last minute decision. With a good marathon debut during the winter I thought why not keep the debuts coming and decided to sign up for Teganuma about 7 weeks before the race date. Of course till that day I had not done a single swim nor ride, but I just wanted to get over it and enjoy the challenge.

My training consisted of: 13 swims and 8 rides (4 in a stationary bike at the gym) and well, my regular running training.

Far from appropriate, specially for the bike leg as all 8 rides were very short - the four in the gym were of 60 minutes and the remaining four were pretty much under 50 km except for my first ride with Gordon where I learned (tried) all in one day - I was about to step into unknown territory.

The Swim

I had done 13 swims - no other swims this year (maybe one or two after Tokyo marathon). Then again I have a 10 year swimming background and bounce back easily into shape.

I was pretty confident about it and ready to beat those with years of recent experienced. Maybe too confident to be an ex-pool swimmer in his first open water swim event. My main goal was simple, to break 28 minutes. My "in my heart" goal was to break 24 minutes which ended up been realistic.

The whistle blew and off we went. Where? That I did not know as I was on the phone while they were giving the swim instructions. I lifted my head after about 80 meters in and found myself in top 5 or so. It felt good, I am going for the leader ... what a mistake ... put my head down and began swimming without breathing (breathing is a waste of time in the pool). Put my head up again and I was totally off course facing the opposite way ... oh I am first place !!! turned around ... nope I am now 50th place or so.

Turned around and began swimming hard. Trying to concentrate on my stroke was hard as I kept lifting my head to keep on course. Open water swimming so different than swimming in the pool. I decided I'd keep someone to my right and follow them ... but concentrating in someone made me swim towards them and eventually on top of them.

I swam in zig - zags I think ... I bet I did about 1600 meters in all ... who knows.

Total official time: 26.39

19th place ... yes very disappointing because I was wrong and the wetsuit did make me faster ... meaning a sub 24 was possible for sure.
Note: The water was so dirty. I could not see anything under water and when I say anything I mean not even my own arms.

The bike leg

I only shifted gears once in the entire race because I didn't really know what to do with the gears. I came to total stops in the 10 turns/curves the entire leg had because I did not want to fall - and I didn't. I had to slow down to mamachari (shopping bike) pace every time I took a drink or ate some gel because riding one handed is pretty hard for me. And every time someone went by me (so about 300 times if you count those that lapped me) I shaked in fear.

What can I say: Loved the bike leg.

Things to improve on are those things mentioned above plus actually training for it. Perhaps a good start would be to buy my own bike. I think owning a bike is important for the sport of cycling.

Tried my best to keep the speed-meter at 30km/hour but going down to 22 km / hr was sometimes inevitable. Did the last 8 km keeping over 33km/hr so was pretty happy about my "rasuto supato".

A funny thing: I was thinking man some of these guys will have a 10 km advantage when they finish the bike leg ... how am I suppose to catch a guy who has a 10 km advantage on the 10 km run.

Total unofficial time: 1.18.30

193rd place ... sounds ridiculous, but I was actually happy with this time and very happy with this leg because I thought breaking 80 minutes was impossible. One day I am breaking 70 minutes.

Official time: 1.22.31

This time has both transitions included...meaning each transition took me about 2 minutes ... pretty slow ... put on my socks ... stretched ... ate a gel.

The Run

Terrible ... disappointing ... underperformed.

I wanted to do 35 minutes. I wasn't really tired and the weather was really cool. 35 minutes was challenging? I'd say more like easy.

However ... cramps ... I cannot believe ... I mean I was cramped ... severe ones on both legs and in different muscles. After 1.6 km I could not move. So I stopped and stretched each leg for like 30 seconds ... but it was useless because the pain was in different muscles and a certain stretch would not stretch the entire leg.

So I just ran like that 8 km cramped keeping my legs almost straight .... I bet it looked funny. I actually discovered that if I step behind my shoulders and lean forward as if I were to fall down the pain would be less.

Still not one person passed me. And I passed so many people skipping, wobbling, running moving my legs in circles - I just could not bend my knees. Last 2 km my legs finally relaxed a bit and I was able to put in a 3.30 pace or so.

Official time: 38.38

8th place ... yea the number looks good ... but this was by far my worst leg.

Total time: 2.27.48

All right for a first time I guess ... but breaking 2.20 should have been possible without cramps and faster transitions. Then again I guess this is what triathlons is about ... been able to control your body through the 3 sports.

I placed 49 out of all athletes including elite. There were 7 elite so I actually placed 42nd ... which actually makes my run 6th and swim 14th.

In my age group I placed 11th. Too bad I couldn't get in the top 10.

I still have 4 years left in the 20's age group so hopefully by 2013 if I keep racing triathlons I can be more competitive.

All in all I loved it. It was really fun ... debut triathlon, debut bike race and debut open water swim. All in one so it was pretty challenging.

Had an amazing 2 hours 27 minutes ...
(Videos and pictures to come ... maybe)

2008 Olympics - athletes? or super humans

2008-08-20T12:39:00.002+09:00

I am still young and have many olympics to see. I'd be very impressed though if London or any other games to come are better - athlete performance wise - than this one.

With most of the media trying to convince the public that choosing China as a host was a mistake, it was hard to not think the 2008 Olympic games would be the games to never remember. Yes, there were some messed up situations like the little girl singing issue (how the real singer was replaced) and how terribly organized the women's marathon was (hopefully the mens will be okay). But the organizers are human, like us, so I guess a mistake or two is not such a biggie.

The organizers are human like us ... but are all the athletes? Because I have seen things I have never heard about or thought possible. Let's keep in mind this is the Olympics. EVERYONE participating is a professional athlete. Everyone taking part in the games is amazingly good at the sport they play. Pretty much every athlete here can take an entire elite high school team from any country single handed. How elite can you be among the elite? What if a boxer can knock out any other boxer with both feet tied and an arm tied to his body? And with his eyes shut ... that did not happen, but maybe one day it will ... because in another sports it pretty much did.

Michael Phelps:
8 Golden Medals in one olympics. 8, yes eight. Some countries don't even have 8 medals in their whole history. In fact all of the South American continent together doesn't have 8 golden medals, even if you add Central America reaching 8 is still not possible.
So who can win more gold medals? Michael Phelps or 1000 super elite athletes? What does probability teach you ... well probability is wrong.
Not only did he win 8 gold medals, he beat 7 world records while doing it. That is not normal, that is something that will never ever happen again (unless they extend the olympics to 4 weeks, thus giving the next super human that appears more time to rest).

Usain Bolt:
100 meters in 9.69 ... yea it's true he did have a 9.72 before. Did you watch the race? He jogged at the end. He extended his arms to the point they acted like a parachute slowing him down. He pounded his chest, looked at both sides, smiled, was totally not concentrated. That 9.69 is actually at least a 9.59. And if this 21 year old is normal, meaning he will peak in 5 years, that time will go down to about 9.39. In 5 years nobody ... NOBODY will be running under 9.70. And maybe you will have this guy running under 9.40. I mean he will be able to jump rope his way to the finish line and still win.
So you are not sure how far 100 meters is .... think about a 25 meter pool like the one in your gym. At max speed in 5 years Bolt can run from one end to the other in less than 2 seconds (at max speed - maybe a 2.2). So by the time you say his name - Usain Bolt - he is at the other side. That is something you only see in cartoons - beep beep.

And there are some others like Jelimo the 18 year old Kenyan 800 meter runner or the sexy Russian pole vaulter who already has 24 world records under her belt.

Human evolution ... right before our eyes.

July running: At top shape

2008-08-06T13:23:00.003+09:00

Haven't raced for a while but somehow and well through how I feel during runs I can tell I am in the best shape ever. Probably ready for some personal bests, it's not time for that yet though.
I pretty much just jogged long and did some tempo's and a few workouts.
Highlight of the month: Back to the pool and my first bike ride training ... why? Because I signed up for my first triathlon.

July

1.- 10 km tempo - 3.28 pace: Total 20 km
Splits: 3.31 - 3.33 - 3.31 - 3.29 - 3.32 - 3.33 - 3.28 - 3.28 - 3.29 - 3.09
2.- Jog 15 km
3.- Jog 15 km
4.- Jog 10 km
5.- Jog 16 km
6.- Jog 12 km
7.- Jog 17 km
8.- Morning: 1600 meter swim
Afternoon: 3 x 2000 - 2 min 400mt recovery jog: total 16 km
6.58 - 6.59 - 6.32
9.- Jog 15 km
10.- 1500 meter swim
11.- Jog 17 km @ 4.08 pace
12.- Jog 17 km
13.- Jog 18 km
14.- 1700 meter swim
15.- Morning: 1800 meter swim (1500 meter trial - 25.24)
Afternoon: Jog 15 km
16.- Ladder workout 400 x 2 - 800 x 2 - 1200 - 800 x 2 - 400 x 2: total 17 km
17.- Rest
18.- 1700 meter swim
19.- Jog 18 km
20.- Jog 18 km
21.- Rest
22.- 5 x 1000 - 70 sec 200mt recovery jog: total 16 km
3.06 - 3.06 - 3.10 - 3.10 - 3.07
23.- Morning: 2100 meter swim
Afternoon: Jog 17 km
24.- Jog 18 km
25.- Jog 14 km
26.- Jog 18 km @ 4.05 pace
27.- Jog 20 km @ 4.06 pace
28.- Morning: 90 km bike ride
Afternoon: Jog 14 km
29.- Morning: 2100 meter swim
Afternoon: Jog 12 km
30.- 1500 meter swim
31.- 3 km + 2 km @ 3.10 pace: total 15 km

Total running: 400 km
Total swim: 14 km
Total bike: 90 km

It's so HOT I am literally burning myself out

2008-07-24T12:31:00.002+09:00

Summer is here and with it a disgusting humid environment and temperatures reaching over 35 degrees celcius on very hot days. Running in the summer is asking for it, funny though, many runners (me included) use these hot months as build up period, meaning hard long runs and lots of sweat.

In the last 5 weeks somehow I have managed to loose 4 kilos. I weight myself the other week while trying to figure out my wetsuit size and to my surprise I was at 54.5 kg. SHOCKING!

I am very picky about my weight as I know I have to be light to run, but at the same time want to stay near 60 kg so I try to eat a lot whenever I can. Yesterday after a swim I weight myself again to see if there was any improvement ... !!!! 53.8 kg. I am disappearing.

Hopefully it's just summer thing ...

One good thing is ... the hotter it gets the less clothing athletes wear ;-)

On another note ...
I finally applied and paid for my triathlon. It's such an expensive sport. To give you an idea here is what prices normally are for gear:
Bike: USD 700 - 7000
Wetsuit: USD 200 - 800
Tri-suit: USD 100 - 300
Bike gear: USD 200 - 500 (shoes, helmet, etc)
And of course you need your running wear, gels, drinks etc.
As for me, for now I will borrow a bike, perhaps when I take this sport seriously I will buy my own. Wetsuit I am buying online. A De Soto Wetsuit. Apparently on the high end of competitiveness. Bike gear I will not wear. I trust my running and swim so I will just struggle and survive on the bike leg.
Oh man can't wait! Can't wait for the punishment and pain! 1500 meter swim - 40 km bike - 10 km run. I know it will hurt as I just began preparing 6 weeks before rather than 6 months before ... but I know ... I think ... I will do a good job.
...hopefully my application wasn't rejected....

June running: Just jogging

2008-07-18T11:27:00.004+09:00

Summer is here and races are over. Nothing really to prepare for ... it's a time to build up, crosstrain and enjoy playing other sports.
Highlight of the month: Football!

June

1.- Soccer (5km)
2.- Jog 20 km
3.- Jog 15 km @ 4.10/km
4.- 4 x 1000 - 3 min 400 meter recovery jog: Total 15 km
3.20 - 3.23 - 3.15 - 3.04
24 km cycling
5.- Rest
6.- Jog 17 km
7.- Jog 18 km
8.- Jog 15 km
9.- Jog 17 km
10.- Rest
11.- Jog 15 km
12.- Jog 18 km @ 4.02/km
13.- Rest
14.- Soccer tournament (about 17km)
15.- Soccer tournament (about 11km)
16.- Rest
17.- 6 km Tempo – 3.40 pace: Total 14 km
Splits: 3.43 - 3.44 - 3.43 - 3.43 - 3.48 - 3.27
18.- Jog 12 km
19.- Jog 15 km
20.- Rest
21.- Rest
22.- Jog 26 km
23.- Jog 14 km
24.- 15 km Tempo - 3.38 pace: Total 23 km
Splits: 3.37 - 3.38 - 3.37 - 3.39 - 3.36 - 3.36 - 3.38 - 3.38 -3.39 - 3.37 - 3.39 - 3.39 - 3.38 - 3.34 - 3.38
25.- Jog 15 km
26.- Rest
27.- Jog 17 km
28.- 6 x 1000 - 1 min 200 meter recovery jog: Total 15 km
3.17 - 3.16 - 3.14 - 3.13 - 3.09 - 3.09
29.- Easy circuit training
30.- Jog 17 km

Total run: 351 km
Total bike: 24 km

To try a tri or not to try ...

2008-07-07T08:44:00.002+09:00

I really want to do a triathlon. Why? Because triathletes look cool.
I think, or well, I should be able to become a pretty competitive triathlete with some training and races under my belt. I am a relatively strong runner and my swim is above average than most triathletes. The cycling section would be the main problem, however I am sure I can handle it.
Unfortunately > no time to practice 3 sports > but still I want to do a triathlon.
There is one going in in exactly 7 weeks and I have 3 more weeks before the registration closes.
How things look so far: Pretty much no swimming in the last 10 months. Definitely no cycling in the last 306 months. Lots of running though if that counts for anything.
7 weeks though ... if I can get 2 swims per week I am sure I can go under 30 minutes in the 1500 meter open water swim easily.
7 weeks .... with a bit of commute cycling I can probably manage to get under 80 minutes for the 40 km leg.
Transitions would be the enemy to beat. Not used to this multi-sport deal and my legs might not be able to take the changes.
To try a tri or not to try.

My 1500, 5000 and half marathon progression

2008-07-01T12:47:00.003+09:00

*Listed from oldest to recent times (only pbs are listed).

Half Marathon

2005 Nov. 20: 1 hr 23 min 06 sec
2006 Jan. 08: 1 hr 21 min 41 sec
2006 Mar. 26: 1 hr 19 min 18 sec
2006 Oct. 29: 1 hr 19 min 14 sec
2006 Nov 19: 1 hr 14 min 39 sec

5000 meters

2006 Mar. 29: 17.33.35
2006 Apr. 26: 17.22.79
2006 Aug. 30: 17.01.53
2006 Sep. 27: 16.41.22
2006 Oct. 04: 16.31.50
2007 May. 31: 16.19.98
2007 Jul. 26: 16.19.53
2007 Sep. 27: 16.10.50
2008 Mar. 27: 15.58.55

1500 meters

2006 Jul. 15: 4.32.90
2006 Sep. 10: 4.32.17
2006 Oct. 15: 4.26.73
2007 Apr. 01: 4.17.63
2007 Jul. 16: 4.13.31
2007 Sep. 02: 4.13.30
2008 Apr. 06: 4.12.98
2008 Apr. 29: 4.10.06

So far so good. My 1500, 5000 and half marathon times are improving at a still good rate, meaning there is still a lot of room for improvement.
Another positive point is that my latest personal bests were done out of shape, weeks after my marathon debut (race that I did out of shape). I am very sure in the fall all the above times will be in the past.
Now the important thing to think about is what to do from there. Going under 70 minutes in the half marathon of 4 minutes in the 1500 requires more than 22 days a month of training. I will have to re-think my running goals and how they could affect my other goals by the end of this year.

Track is in the air ...

2008-06-30T13:22:00.002+09:00

With some 40 days left for the start of summer olympics, countries are now in the process of selecting the athletes who will represent them in each discipline.
Although Euro 2008 is taking the spot light in all newspaper headlines, the past weeks and few weeks to come have had and will have exciting meets in various sports.
Yesterday Japan concluded their 4 day track and field national championships/ olympic trials. I'd consider track the unofficial national sport of Japan, and although fierce competition, it was pretty obvious who would win which races, but like any event, there were many surprises. You can find detailed news at www.japanrunningnews.blogspot.com.
I guess of the runners going those who have a realistic chance of winning a medal are Murofushi, Noguchi Mizuki, perhaps one of the male marathoners depending on both their and the competition's performance, and with a PB race Shibui Yoko.
Another country having their track and field olympic trials is the USA. Having as main headline Gay's 9.68 victory on the 100 meters. Due to wind aid the time was not considered as a new world record, but his 9.77 in the semi's made him the fastest man the USA has ever had. Pretty impressive, and with Bolt having ran a 9.72 this year (not confirmed as runner in Beijing) and Powell with a PB of 9.74, the XXIX olympic promise to be be the fastest ever.
In other pre-olympic races Liu Xiang's 110 meter hurdles 4 year world record was broken by Cuban Robles making this an interesting event as well for the Olympics.
40 days left and as the day comes closer Beijing might be witness of new world records, shoulder to shoulder races and many surprises. Hopefully all the bad news surrounding China's recent scandals will not ruin what promises to be a great summer event.

* Personally looking forward to watch many swimming world records broken and perhaps see Michael Phelps win 8 golden medals in a single olympic.

Soccer - Football - Futbol !!!

2008-06-24T10:59:00.001+09:00

On June 14th and 15th I took part in the ALL ALT JAPAN SOCCER TOURNAMENT. Although its name, this tournament is not only for ALTs. Many Japanese and local teams registered in the Metropolis and other local leagues take part in it as well.
About 18 teams took part in the male tournament (female tourney available too). Probably some 10 competitive teams, 4 okay teams and 4 "not so okay" teams.
First day teams were divided in groups of 4 and 5 and played a league style competition. Everyone against everyone. The following day the winning teams went to a competitive tournament of lose and done and the losing teams to a less competitive tournament of same style.
It was great fun to get in the field after years of not playing the beautiful game. And even though we lost every single game and ended with a goal difference average of -4 goals I enjoyed the weekend all in all. Yes, there is no excuse for such a shameful result. The truth though is we were honestly playing for the fun of playing.
Well the scores might make one think this tournament is hardcore, but it really isn't. We were just kinda bad. I'd say the best 3 teams were as good as an average university team and the remaining 7 good teams as good as a highschool team. The rest as good as you and your buddies playing football. For sure not semi-pro although there were some really good players here and there.
But like I said, fun! fun! fun! A great escape from all my running training and went through the weekend with just a minor hip injury which is gone now.
Will I participate again next year?
Well most of my team mates are leaving Japan, but some 6 players will be staying and I guess we could recruit a couple of more. So yea, I might go for some more punishment next summer.
Till then I'll just keep running ...

May Running: A bit of frustration

2008-06-23T15:25:00.002+09:00

I wanted to break both my 1500 and 5000 personal records before spring ended, but was not able to do so even though I was prepared to. I did run close to my PB times and in some cases with a better pace or in worst condition than when I did my PBs ... still it was a bit frustrating not to run faster.

May

1.- Rest
2.- Rest
3.- Niigata mid prefecture championships
1500 meters: 4.12.7
4.- Niigata mid prefecture championships
5000 meters: 16.21.8 (*32 degrees)
5.- Rest
6.- Inagi ekiden – 9.48
7.- Jog 13 km
8.- Jog 17 km
9.- Jog 15km
10.- Rest
11.- Arakawa Ekiden (~5000): 15.15
12.- Jog 17 km @ 3.59/km
13.- 15 x 200 - 1 min 200 meter recovery jog: Total 16 km
30.2 - 31.7 - 32.3 - 30.3 - 31.7 - 31.7 - 31 - 31.3 - 30.8 - 30.5 - 30.9 - 30.4 -
31.1 - 31.3 - 30.9
14.- Jog 15 km
15.- Jog 15 km
16.- 1200 @ 1500 pace: 3.23.10 – Total 12 km
17.- 6000 Tempo (3.40/km). Total 14 km
18.- Jog 15 km
19.- Jog 14 km
20.- 2 x 800 - 7 min 400 meter recovery jog: Total 10 km
2.12.29 - 2.12.37
21.- Strides - total 10 km
22.- Rest
23.- 5 x 300 - 1 min 100 meter recovery jog: Total 10 km
44.8 - 47.9 - 46.7 - 46.7 - 45.5
24.- Rest
25.- Konosu track
1500 metros: 4.10.31
26.- Jog 13 km
27.- Jog 9 km
28.- Jog 12 km
29.- 5000 time trial (*alone): 15.58.96
30.- Rest
31.- Rest

Total running: 287 km

Two other runs in May

2008-06-02T09:21:00.008+09:00

Running alone
Last Thursday I head out to Oda field to take part in the monthly Atomi 5km time trial. It was a rainy, but the weather was too good (really cool) to skip this monthly event. To my surprise though, when I got there the track was pretty much empty. And by that I mean 4 guys doing 50 meter sprints occupying nothing of the field.
"To run or not to run" That is the question.
I am terrible at pacing myself when doing race pace time trials on anything longer than 800 meters and running a bad 5000 would be a waste of energy.
"What to do"
An interval session of 1000 reps at 3.10 pace seemed like a wise choice.
Went out at a perfect pace passing each 200 in 38 seconds. It felt so easy compared to my recent speed workouts where I have to pass each 200 in 32/33 seconds. With 100 meters to go before the first 1000 I decided to change the repetition to 2000 meters.
The pace stayed even and the light rain was pretty refreshing. "Man, should I do a 5000? I'd be disrespecting this cool weather if I don't"
After the first 2000, the interval session had become a 5000 time trial, and what a good decision that was.
Splits were: 3.10.21 - 3.10.69 - 3.12.88 - 3.14.34 - 3.10.84
Time: 15.58.96
The time was good, but better than that was the fact that I cruised all the way. I had no pressure from the competition or spectators. I could have stopped at any time and nobody would have ever known about it. This run was all about keeping the pace and my running form.
Yes, I slowed down at km 3 and and 4. For km 3 I have the excuse the after 2000 meters I was about to stop but then picked it up to change my interval session to a time trial. Still, I was running alone. Hopefully this is a sign of good things to come in the fall.

5 days before that
On May 25th I ran my last 1500 of the Spring.
I always have this "problem" called a hangover when I run 1500's. Every time I run a 1500 race I drink the day before. I rarely drink nowadays, but for some strange reason, every time there is a 1500 race I drink on the Saturday before. This time wasn't any different in that sense.
I did though however get a good 9 hours of sleep and due to time confusion arrived 2 hours before the race start.
Had an excellent warm up. Was today a pb day?
The start was messed up ... instead of the usual gun they used this baby gun toy thingy attached to a megaphone so the gun would go and 0.03 seconds later the sound would come out of the megaphone. I started out so low waiting for the sound to reach my ears and ended up going through the first 200 in 34 seconds compared to my usual 32. I was able to gain some places though and bring the pace up passing the 400 mark in 1.05 / 06.
With 1,100 to go I was in a solid 2nd place.
The pace was great, perfect (the split seconds are made up)
1.05.8 - 2.11.9 - 3.19
When I looked at that 3.19 I thought "Oh man I am going to run a 4.06 today, keep it cool, keep it cool" ... but my legs just didn't it that afternoon. I finished with a 4.10.31. A good time, but with a 3.19 at the 1200 mark I should have been a lot faster.

Peru host for the summer olympics???

2008-05-22T13:40:00.002+09:00

I'm at work now ... supposedly "working", but I think most have realized that I am surfing the net after I couldn't hold my laughter. What could I have ran into?
Well I was/am reading a news paper online. El Comercio, the oldest and most respectable news paper in Peru and one of the oldest new papers printed in Spanish. Of course everything written in it is 99% of the time true.
It says in big letters:
If Peru does not become host country for the 2016 summer olympics they will bid again for the 2020 summer olympics.
Did you just laugh? I mean someone must have hacked this article because it's ridiculous.
First of all can Lima (Peru's capital) still bid? I thought the applications were due September 2007. Second of all, why are they even applying!? And third, why will they apply to be host of the 2020 and 2024 olympics!?
Apparently the idea came from our very smart, trilingual president. A master of making beautiful speeches and having very bad ideas.
Bidding to be the olympic host is even worst than his famous electric train project.
If you ever visit Lima you will notice that there are bridge like constructions at random places. When I say random I mean random: as in blue sky and bam a bridge without a beginning or end ... aka with no connection to the ground or anything whatsoever. Just there a piece of street suspended by columns and 5 km after another and another and so on.
The usual tourist will probably think there is some kind of construction going on, but the truth is those bridge like constructions have been there for the past 20 or so years.
Why don't they knock them down? Because they are very well constructed and it would cost a lot of money to break them plus the money invested in making them will then become a waste (not that it's not already).
Yup, the president we have now was also elected years ago and he presented an electric train project. Let's make a train that will run throughout the entire city ... so they constructed about 30% of it, he then stole a lot of money and fled to Europe ... then came back and became president again ... and now he wants to be host for the olympics ... in a country that doesn't have a single Stadium.
I mean seriously Peru has no infrastructure. It has two good soccer stadiums. One that is very old and the other very unaccessible. It has one track and field "stadium" that is worst than a high school track in the United States. It has an olympic pool in an ugly area ...
I mean freaking crazy ... freaking Alaska has more chances than Lima.
Money wise: not only will you need investment to build things you would need investment to destroy old buildings, etc. The construction materials would probably be stolen before any stadium gets finished.
Don't get my wrong ... I love Peru and can't wait to get back. I now live in Japan, but I think I would feel so much happier in Peru, best country to live in seriously.
But if Peru becomes host for the summer olympics I will break 2.15 for the marathon and participate. I mean if Peru can host the olympic games I can break 2.15 with no problem.

Invaded by yankees?

2008-05-19T14:32:00.003+09:00

Shibuya is one of the 23 wards of Tokyo and by far one of my favorite places in this country. It has a mixture of wealthy, poor, educated, serious, crazy and extreme individuals. It's a place where bad and good meet and mix. It is so popular that Gwen Stefani dedicated one of it's songs to the lifestyle girls have in Harajuku, Shibuya's (and perhaps one of the worlds) fashion center.

For me Shibuya went from my partying / walking around (hueveo) zone, to my track and field training ground. Having Yoyogi park and one of Tokyo's main public tracks, Oda field, it's by far one of the best places to run in.

Now in both of these (Yoyogi and Oda) you can see the clash between "getting down and dirty" and "getting down and dirty". In one hand you have the athletes running and working out and in the other young rebels, party boys, couples ... well getting down and dirty.
Until last week I thought it was cool and interesting how both coexisted in the same environment. However, last Saturday (and I wonder if it's every Saturday) a group crossed one of the invisible boundries.

I headed to Oda field on Saturday night to do a mini tempo 6km workout and to my surprise the track was packed ... but with who ...
A couple lying on the grass making out
At least 10 guys drinking beer and smoking on the tables outside the changing rooms.
Another group of 15 girls and guys coming in and out of the track shouting and acting crazy.

I didn't really mind them ... I mean who am I to judge them hmm ... but they definitely stayed after been told by the track staff to leave ... and I wonder what the situation would be like with a track filled with runners.
*In Japanese yankee is a word to describe a rebel, a bad person. If you are a yankee you are bad news.

9 days - 4 races

2008-05-12T15:27:00.010+09:00

I felt a bit worn off after the 5000 time trial and 1500 race on the last week of April and decided to fix that by racing a bit more ... no pain no gain.

May 3rd and 4th - Track meet in Niigata
Went on a racing / visit Takako's family trip to Niigata for Golden Week this year. The visit was fun, but the racing turned out to be terrible.
I thought that by going up north where winter had recently ended, I would find nice cool weathered races. Unfortunately for a number of factors, my plan failed.

1. I should have known though that racing and "there is nothing really planned" trips, don't mix well together.
2. I didn't know what time my races were until 40 hours before the actual race.
3. This was the hottest spring in Niigata with temperatures passing the 30 degrees C.
4. The races turned out to be late in the afternoon which meant that the barbecues and beers had to be done in the morning/early afternoon (before my races).
5. It was just one of those weekends where your body doesn't feel like yours.

I had the 1500 on Saturday and was going out for a personal best and hopefully a win. That is what I planned ... but I was in terrible pain after my race on Tuesday and had had no cool down runs due to the trip.
Arrived to the race venue on time and warmed up as I watched the heats go. The competition seemed week ... then again all the fast runners were in my heat. 3rd heat came up (I was on the 4th) and BAM two kids fell flat on their faces ... and I am sure they were pushed down. "oh man"
My turn came out, waited there for the gun shot. Every time I stand there I tell myself I have to go out quick, catch the top 3 positions and slow down to my goal pace all in the first 80 meters. Just how I like it ... top 3 in the first 80 meters. Oh wait ... I am 11th now and just 210 meters have gone by!! The race was pretty much over ... I was trapped in between high school kids getting kicked and bumped. The next 1000 meters were about passing people and changing speeds ... by the 1200 mark I was tired with no energy for a final kick. Finished with a 4.12.7 or so ... still faster than my April 6th time, which keeps me happy, but the way I raced was disappointing.

Next day though, after a day of racing I felt a lot better (physically). The muscle pains were almost gone and a good 5000 run looked like a possibility.
"Oh man it's hot in here ... gotta open the window" "Damn it's even hotter outside"
Over 30 degrees C... running the 5000 today was going to be a race for survival.
Again arrived to the venue with enough time to warm up ... but did I really want to warm up under the hot sun? ...
To keep this nightmare short ... I ran the first km in 3.05 after been pull by the pack. Strangely this first kilometer felt really comfortable. Then the heat hit me and I ended up running the 4th kilometer in 3.30, making it the slowest km split I have ever had in my life (for a 5000 race).
Time: 16.21
Considering the winner won with 15.11, going off his pb by over 20 seconds I could actually call this a pretty satisfactory run ... but I think I'll keep calling it a total mess.

May 6th - Inagi Ekiden
Inagi Ekiden has officially become the race I've participated in the most, running with this, 3 out of its 4 editions.
First year the team consisted of myself, Brett and Swiss visitors Stephan and Daniel. If I remember correctly I ended up running a bit over 10.10 for the 3000 hilly course. We finished second, losing to the winners for just a second.

Inagi 2006 (left to right): Daniel, Stephan, Omar, Brett

The second time, with the Swiss boys gone, the team members changed to Patrick, Jason, Brett and myself. We finished first in a course record time of under 39 minutes. My time been of 10.04 running in the first leg.

Inagi 2007 (left to right): Jason, Brett, Patrick, Omar

This time, keeping up with our reputation, we finished second again. The members this time were Jason, Brett, Christian and well me of course. Unfortunately for this year two of our runners (Brett and Christian) were in post marathon recovery stage and Jason was ran injured. Fortunately though we managed to gradually move up positions up to the 2nd spot. Perhaps if the race would have been some 10 days later we could have managed to steal the first place ... next year I guess.

Inagi 2008 (left to right): Brett, Jason, Christian, Omar

Oh and mission accomplished. I finished with a 9.48. A relatively good time for a hard course.

May 11th - Ekiden Carnival
In my head I had the idea that I would run the 3km leg in the B team wearing my running uniform under beautiful spring weather conditions. Fate however had a different plan. I was to run the 5km anchor leg of the A team under terrible weather (cold, rainy and muddy) wearing a sexy chinese one piece (want more details: white, short and tight).
It was so cold I had to run to the nearest department store and wait there until it was time for me to run (hence I had no idea what place we were in when my turn came).
I made Jason wait some 10 seconds before I took the sash from him as I was a bit lost and confused once I got to the start line. With this in mind, my start was fast and I went out to catch whoever was infront (how many ... I had no idea). I saw a fast guy in the distance and once I managed to get next to him I noticed his 4th leg bib number, he looked at me and had a "I can't believe a foreigner dressed as a Chinese easy girl just passed me" face ... one down.
Passed the first kilometer in 3.02 ... way too fast, but it's a relay and slowing down is out of the question ... plus I already had another guy on my aim.
Caught up to him by the 1.5km mark, but he kept at my speed when he noticed my presence. Seconds later another 4th leg runner caught up to us ... and race within the race had begun.

Before I continue I must say that unlike other races, the ekiden carnival has thousands of participants running in a narrow road. Therefore after the 1st leg is done, the 2nd leg fast runners must not only run fast, but also zig zag in between all the slow 1st leg runners. The 4th leg runners must deal with the very slow 2nd leg runners and the slow 3rd leg runners ... which usually only leave one or a maximum of two openings between their bodies.

Back to the race ... we are three runners trying to fight our way through two openings. Slowing down is not an option. Elbowing and stomping on inocent weak girls and boys and running over them of course is. Making a situation (which didn't happen) like:

You are running and cross eyes with a beautiful girl who smiles and has a look that says "wow it's so cool you are running wearing a Chinese dress". But you have no time for any of that, so you knock her out by putting your hand on her face tackling her over the drink table and getting her out of the way in order for your to keep your pace.

Anyways, a lot of bumping and "foul" moves took place between kilometer 1.5 and 4. I definitely pushed through at least 10 runners making them lose their balance. And I was definitely pushed off the road, forced to run on the hilly grass where the crowd stands for about 30 meters. It was fun, but more was to come. At about the 4km mark we spotted one more runner and began sprinting pretty much straight, as there was no time to zig zag or excuse me's. The last 500 meters were pretty exciting ... unfortunately I was forced off the road again and had to jump a hurdle to get back to the finishers lane. Finished with an excellent time of 15.15 for the 5km course. Never had so much fun.

*The 5km course is actually about 4.8km, but considering the rain, my outfit and the amount of people around me I did a pretty good run...

2008 Shibuya ekiden video

2008-05-09T23:33:00.004+09:00

This year I ran the Shibuya ekiden with my coworkers. You can read the report about it in my January races post.
Real fun as non of my team mates were runners and one was actually sick with a pretty deadly virus and he still came to run (January ... as in middle of winter).
Anyways I made a mini movie about it as I wanted to play around with a video program I installed in my pc. I made the movie a few months ago but uploaded it last week so here it is:

Shibuya ekiden !!! an epic movie from omar minami on Vimeo.

Enjoy

On another note, I recently discovered that my time for Tamako ekiden was of 20.01 instead of the 20.21 I thought it was. I was pretty happy with the 20.21 but 20 seconds faster ... oh yea

Races in April

2008-04-30T15:51:00.007+09:00

With road racing season over and the weather warming up, the time has come to take the spikes out of the closet and begin running in the track.
First month of track and things are going way better than expected.

April 6th - Komazawa track
Ran my first track race of 2008 in Komazawa Stadium.
This is the second time I take part in this event. Very well organized and with various events to participate in: 100, 200, 800, 1500, 5000 and 10,000.
Last year Taro won the 10,000 and Patrick the 1500 setting the event's record and Jason came 2nd in the 5,000 which he ran right after taking part in the 1500.
Although a personal best at that time, last year's 1500 ended up been my slowest 1500 in 2007, as it's in April right after the half marathon season ... meaning no appropiate track training done.
Today I didn't really know what to go for.
Had the confidence of having ran a 5000 pb recently. Did two fast track sessions this week, both ended up been faster than when I did them in 2007 ...
"Well first track race ... I guess I'll start fast and see how far I can get that way." I thought.

Excellent start, and stayed up front (except for the beginning as two crazy kids bolted to the front for who knows what??) changing between the first 4 places throughout the race.
Official time: 4.12.94 ... a pb ... barely ... but hoping this will again be by far my slowest run this year. Oh and won the race which was a good confidence boost.

(The video runs twice - twice the action woo)

Komazawa track 2008 from omar minami on Vimeo.

April 24th - 5000 GODO time trial - running under the rain
I had broken 16 minutes for the first time four weeks ago and was looking for reconfirmation in this time trial. Unfortunately the weather predicted rain and hard wind.
Looked out the window all day during work (the race was at 8pm) and not a single drop ... very strong wind though. Came home and the minute I closed the door it began to pour. Took a 90 minute nap and by the time I woke up it was raining very hard.
"To go or not to go ... that is the question"
"If I run under the rain I will not go under 16 ... and if I run under the rain I will have to use spikes and if I use spikes I will not even finish due to the rain"
Decision taken: Use spikes and run under the rain.
I was soaking wet after the first 400 meters, but felt very comfortable and strangely not too far away the leading guys (I guess the fast guys decided not to catch a cold). 4 km to go, still comfortable, 3 km to go, the rain is starting to feel heavy and my legs feel a bit cramped due to the cold. 2 km to go ... one of the two leading guys stop, I wonder if he was doing a 3km time trial or he got cramped. 1 km to go and all of the sudden I am second place right behind the 1st place. Waited for 200 meters to go by ... "time to spice things up" ... flew by the leading guy, opened a gap and "oh man, I am TIRED" ... 400 meters to go ... I just survive ... finish second with an almost pb of 15.59.02, just half a second slower than my personal best. Great run for such terrible weather.
Here are the splits: 3.09.02 - 3.10.47 - 3.12.85 - 3.14.34 - 3.12.34

April 29th - 5th Kumagaya Challenge track meet
Venue: Saitama - Kumagaya, at the track Stadium (200yen by bus, 1500 by cab)
Events: Time in parenthesis is the time you need in order to participate
1500 (4.40 for men / 5.15 for women)
3000 (10.15 / 11.15)
5000 (16.45 / 19.00)

Now the above probably seem like slow times, but I am pretty sure nobody in the race runs like that. They run A LOT faster. By far this has been the most competitive race I have taken part in. To give you an idea, in the 1500 there were 7 heats, each with 20-25 runners. The winner of the 4th heat (so 3 faster heats to go) won with under 4.15 so a 4.15 will place you in 70th place.
This year it was even more competitive as 15 guys went under the previous race record and in the last heat 12 guys went under 4 minutes. In the 5000 many of the runners were expected to go under 14 minutes - reason why I didn't register to run 5000.

Anyways to my race -
On the left hand ....
Had a party with my coworkers the previous night. Drinks, smoke and karaoke is probably not the best way to prepare for a race. Woke up a bit (very) late, took the train and headed to Kumagaya (90 minutes away). Arrived and took a cab (another 10 minutes). 100 minutes sitting down with a hang over ... This didn't look good ... did it?
The race was about to begin so jogged for a few minutes and was ready ... well not really but whatever, just wanted to go home and sleep.
On the right hand ...
I had done a pb a few weeks ago in Komazawa without any speed training at all. This time however I had spent April doing 1500 specific workout sessions.
I had arrived quite late ... which didn't give me time to warm up ... which didn't give me time to do that tiring warm up I do before running.

BAM the race began (5th heat). Took a comfortable spot in the 6th place after the first 200 meters to see just how fast the field really was. I was really surprise when I looked around, after the first 500 meters everyone was still pretty much together. Still with a bit of alcohol in the blood, I decided to go for it ... to hell with this, time to go up front. "It's not like I will win the event as there are still 2 heats to go with much faster runners." And so I did and with 400 meters to go I was in the first place ... 30 meters after that though I was in 3rd lol.
The finish was really tight I think the first 3 (I ended up 3rd) all finished in between 4.09.69 - 4.09.99 ...
And I learned a lot from the event ... I tried hard not to run in the very edge of the first lane but instead run almost in the 2nd lane to not be trapped in a box. And I thought it was a good move (not fair-but good) for the 2nd place to make me open all the way to the 4th lane in the last 50 meters ... I must have lost 0.09 seconds doing that.
Final time 4.09.60 in my watch but the winner did .69 so it was probably a bit more.
Happy to finally break 4.10

Here are the videos of both my heat and the 7th heat ... first place in the 7th heat finished in 3.51
...first video taken by my sister who cannot hold a camera ... sucks ... second taken by me which is okay.

Kumagaya track race from omar minami on Vimeo.

Kumagaya 5th callenge track meet - 1500 last heat from omar minami on Vimeo.

April running: More PBs

2008-04-30T15:44:00.005+09:00

Took a bit too many days off this month and with a trip during Golden Week the same thing might happen in May. Fortunately, both workouts and racing have been great. Went under 16 minutes in 5000 again under terrible weather conditions and barely did not make it under 4.10 in the official time of the Kumagaya 1500 ... on my watch I did break 4.10 though so I will leave the pb as an unofficial 4.09 :-)

April

1.- Rest
2.- Hard ladder workout - 400 meter recovery jog 5-4-3 min rest respectively.
800 (2.08.7) - 600 (1.38.8) - 400 (1.01.7) - 200 (29.3) (10km total)
3.- Jog 13 km
4.- 10 x 200 - 1 min 200 meter recovery jog: Total 12 km
32.0 - 34.03 - 32.4 - 31.7 - 31.3 - 31.4 - 30.5 - 31.7 - 32.05 - 30.28
5.- Rest
6.- Komazawa track
1500 meters: 4.12.94 - first place PB
7.- Jog 13 km
8.- Rest
9.- 7 x 400 - 2 min 400 meter recovery jog: Total 14 km
1.04.7 - 1.07.9 - 1.06.1 - 1.07.2 - 1.07.5 - 1.07.9 - 1.07.7
10.- jog 9 km
11.- 7 x 400 - 2 min 400 meter recovery jog: Total 14 km
1.05.2 - 1.05.7 - 1.04.0 - 1.05.4 -1.05.7 - 1.06.2 - 1.05.5
12.- Jog 13 km
13.- Rest
14.- Jog 16 km
15.- Jog 15 km + 1 hour of soccer
16.- Jog 14 km
17.- Rest
18.- Swim 1600 meters
19.- 4 x 1000 - 1 min 200 meter recovery jog: Total 14 km
3.05.7 - 3.13.5 - 3.13.3 - 3.08.3
20.- Jog 17 km at 4.03 pace
21.- 6 x 800 - 1 min 200 meter recovery jog: Total 15 km
2.34.9 - 2.31.0 - 2.30.0 - 2.28.4 - 2.28.3 - 2.27.1
22.- Jog 15 km
23.- Jog 10 km
24.- GODO 5km time trial: 15.59.02
25.- Jog 15km - easy strides + 1 hour of soccer
26.- Rest
27.- Soccer (5 hours)
28.- Jog 11 km
29.- Kumagaya challenge track meet
1500 meters: 4.10.06 PB
30.- Jog 13 km

Total running: 276 km
Total swimming: 1600 meters
Soccer: 7 hours

I've been playing soccer for the past few months and have decided to post these days as part of my physical training. Apparently playing soccer is a good workout.
http://www.brianmac.co.uk/football/energy.htm
(link explaining the benifits of the beautiful sport)

Goals for this year

2008-04-25T14:24:00.002+09:00

Now that spring is here, it's time to make new goals for the 2008-2009 season.
I already recorded two personal bests, in 1500 and 5000, but I am sure I can go a bit faster before the year is over.
Ideally, if I were to break the following times (or come really close to them) before next April I would be a very happy runner:

800: 2.05
1500: 4.07
3000: 9.05
5000: 15.45
10km: 32.30
Half: 1.12.30
Full: 2.45.00

* I will very likely not run an 800 or a 3000, at least not an official race.

2007 Ranking - where am I

2008-04-14T14:28:00.002+09:00

Bought the 2007 ranking and results magazine from the Japanese athletics federation. It's the first time I buy one of these specials and was amazed by its content.
Let's start with the little guys, junior high school students aged 13 to 15 years old. The best 100 times for 1500 all went under 4.11, a time I haven't been able to break myself. The fastest been a 3.57. It gets better as the distant increases. For 3000 meters the best 100 times all went under 9 minutes. 9 minutes which translates into easily breaking 16 minutes for a 5000 meter run.
Let's step up and take a look at the high school kids, the adult wannabe's ... running wise, they are ready.
The best 100 times for 1500 all went under 4 minutes. Hmm how many people in Peru (all of Peru) can run 1500 in under 4 minutes? I think about 4 - 6 runners. If I were to count how many Japanese can do that I am sure it will be a number close to 500.
For 5000 all the runners went under 14.32 with 3 athletes (all foreign) going under 14 minutes.
But now let's look at the big boys, aka, my age group.
The best 100 times for 5000 all went under 14 minutes! The fastest 4 running fast enough to qualify for the olympics.
The best 100 times for 10000 all went under 29 minutes or to be more specific all went under 28.40. Just going under 32 would be amazing. Doing a 31.58 even better and better by the second ... but under 28.40 !?
And well the best 100 times for the half marathon all went under 1.03.45.
I don't think anyone is Peru ... actually I think only a few (as in around a dozen) runners in the entire South American continent can run fast enough to make it into the top 100 (with luck place 100th).
And where does this put me???
Well some of my times are probably ... hopefully in the top 2000 times of 2007 in Japan. And that actually places me top 15 in my country.
The goal for this year?
Try to be top 1900 ... or top 1,000,000 th in the world ... you gotta start somewhere u know ;-)

Selling new female Montrail shoes

2008-04-10T14:43:00.005+09:00

I am selling a pair of Montrail shoes.

Unfortunately I have no idea what model they are, apparently spring 2006 models. For speed trail runs.

Gender: Female

Size: US7 - JP24

Condition: Completely new

* No box and no label

Price: Originally 13,000 yen ... want 6000

March Running: A good 5000

2008-04-10T06:35:00.004+09:00

Now with the debut marathon out of the way, the time for real training had begun. The first half of March was part of the 4 weeks I took to recover from Tokyo Marathon. The second half involved getting fit for the coming track season.
Two good races this month ... a good run at the tamako ekiden and a personal best at the 5km on the track. Two good results without much training on me.

March

1.- Rest
2.- Rest
3.- Jog 14 km
4.- 3 x 2000 - 2 min 400 meter recovery jog: Total 15 km
7.03.22 - 6.59.18 - 6.49.95
5.- Jog 16 km
6.- Jog 15 km
7.- 5 x 1000 - 85 sec 200 meter recovery jog: Total 15 km
3.15.63 - 3.13.46 - 3.14.08 - 3.13.13 - 3.12.09
8.- Rest
9.- Rest
10.- Jog 18 km
11.- Jog 20 km
12.- 1600 + (4x800) + (2x400)
1600: 4.55.2 - 5 min 400 meter recovery
4x800: 2.32.7 - 2.31.3 - 2.33.9 - 2.31.04 - 3 min 200 meter recovery
2x400: 1.07.4 - 1.03.14 - 3 min 200 meter recovery
13.- Rest
14.- Rest
15.- Jog 9 km
16.- Jog 17 km
17.- Rest
18.- Jog 15 km
19.- Rest
20.- Tamako ekiden - hilly 6km: 20.01 (very windy)
21.- Jog 10 km
22.- Rest
23.- Jog 27 km
24.- Jog 14 km
25.- Jog 15 km
26.- 5 x 400 - 2 min 400 meter recovery jog: Total 13 km
1.10.98 - 1.14.76 - 1.14.85 - 1.13.82 - 1.08.11 *5km pace
27.- Atomi 5km time trial: 15.58.55 PB
28.- Rest
29.- Jog 15 km
30.- Jog 29 km
31.- Rest

Total running: 322 km

Races in March

2008-03-30T18:45:00.003+09:00

Took a couple of weeks off after my marathon debut and began my racing season with an ekiden (road relay) and a 5000 time trial.

Tamako Ekiden
On Thursday March 20th, I decided to spend my holiday (which happened to be rainy and cold - perfect for sleeping in and dvds) by waking up early and heading towards lake Tama, west of Tokyo ... a place where ... there is nothing at all.
Two teams I run for were participating: Namban Rengo and Harriers.
This time I would be part of the Harriers B team 3rd leg.
It was a fun event. The weather was rainy, cold and windy and the course very hilly and difficult. It doesn't get any better.
Ran the 6km course in 20 minutes 01 second, passing 6 third leg runners making it ... considering the situation ... a successful run.
Next year if I run it again I would like to go under 19.40 ... we'll see.

Atomi 5000 time trial
Did the Atomi 5km time trial a week after the ekiden. Now usually when I do these time trials I go after work, sleepless and barely in time. This time however I had no work, slept 10 hours the previous night and arrived there 20 minutes before it began ... not to mention my recent good nutrition thanks to a special someone :)
And well things worked out great. An unexpected 12 second pb ... and considering I haven't began any interval training ... a big boost of confidence for races to come.
Here are my splits:
3.13.9 - 3.11.3 - 3.11.9 - 3.13.2 - 3.08
15.58.5

February running: A good marathon

2008-03-06T14:59:00.002+09:00

Perfect month. Began with easy jogs to taper for my marathon, ran an excellent marathon and ended with the recovery. In other words I barely ran, however training wise it went as planned.
The new goal ... pbs in 1500 and 5000 before the spring ends.

February

1.- Jog 14 km
2.- Rest
3.- Jog 25 km
4.- Jog 8 km
5.- Morning: Ome trail run 17 km
Afternoon: Jog 12 km
6.- Jog 2 km (strange pain)
7.- Jog 15 km at 4.07 / km pace
8.- Jog 14 km
9.- Rest
10.- Jog 20 km
11.- Rest
12.- Jog 11 km
13.- Jog 10 km
14.- Rest
15.- Rest
16.- Rest
17.- Tokyo Marathon (Full Marathon)
18.- Rest
19.- Rest
20.- Rest
21.- Rest
22.- Rest
23.- Rest
24.- Cycle 15 km
25.- Rest
26.- Jog 9 km
27.- Jog 11 km
28.- Rest
29.- Jog 13 km

Total running: 223 km
Total bike: 15 km

My first time: I am finally a man

2008-02-21T14:40:00.004+09:00

I want to start this by saying: “I did it!” And how: with a good time, big time negative splits and a fast last 1km. In other words perfect (of course mostly thanks to Brett who paced me).

The story behind

Two years ago I signed up for the first edition of Tokyo Marathon 2007. I did not feel very prepared so decided to give up my registration number. A few months before that though (Nov. 2006) I had ran a personal best in the half marathon breaking 75 minutes. Still, with results in hand I did not feel ready and chickened out.
Last year once again I applied, and once again luckily got in (lucky? Is what I thought). I had decided to run it this time. No matter what I would run my first marathon and get it over with. Summer came and I brought my mileage up to 400km per month. November came and with it the time to prepare for my first marathon.
I needed 3 months of 450km or more each to be ready for a good debut.
But it all went down the drain when I twisted my ankle buying band aids at the convenience store. BAM 21 days of absolute rest. When I was ready to jog again, my endurance was almost back to 0. And because fortune is always by my side I caught a cold a few days after my ankle healed, adding 4 more days of rest.
“I’m not giving up. Hell no ... sell my registration number again? People will start saying things”.
So I put on my running wear, and set out in the cold for a run and guess what I found. I got influenza type A. One of the worst flu types in the country. 13 more days to add to the already 24 days taken off.
I was so sick not even Santa Claus came near me during Christmas.
It hit me then. Running Tokyo Marathon as a serious race was out of the question. Aiming to break 3 hours became a ridiculous challenge.
I ran a total of 350 km in January. Raced 3 of the 4 weeks, reaching my goals in each of the events. Things looked good; that if the coming race was to be a half marathon. But the coming race was a full marathon and for such a distant the picture was not pretty.
I heard many things during the weeks of wait. “You will crash against the wall.” “Breaking 3 hours is out of the question” “Run for fun or you will not enjoy it.” “You are fucked.”
It was time to look for a buyer and chicken out again.
But there was Brett's voice ... among other mean people ... if you don’t run you won't be a man...
So I decided to take the challenge and to put the bar higher and decided to go for the 3 hour barrier.

February 17th: The day had arrived

Packed my stuff and set off to the meeting point.
I was really surprised (although I guess I should have expected it) to see Shinjuku station packed with runners ... and runners and runners all over the west side of the station. And it hit me ... this thing is big!! This is what a major marathon event is about.
Anyways so the race began ... before it did though I had to take a short toilet break which caused Brett (who was running as my pace maker) and I to line up in the middle of the A block rather than the front.

Off we went.
I was pretty much just following Brett and thinking about how cold it was for the first few kilometers. I was wondering if we were going too slow as I found myself running with people of different shapes and dresses rather than the usual front pack in the regular small race event. But there we were going at the set 2.58 goal pace.
First 5 km: 4:25 - 4:03 - 4:16 - 4:11 - 4:13 (21:08)
We continued and our fellowship got bigger with Yamada-san and Steve hopping in.
Chatting about the event ... I asked Steve ... "so this is what running a marathon is about" and he replied "No, this is what jogging at a 4.10 pace is about, a marathon starts after the 30km warm-up"
5 km to 10 km: 4:07-4:14-4:10-4:11-4:11 (20:53)
I felt perfect, no soreness, nor bored. Brett then decided we should bring up the pace if I felt the same after the half point.
Jay joined somewhere at this point (and quickly disappeared).
10 km to 15 km: 4:11-4:11-4:11-4:13-4:12 (20:58)
Perfect pacing ... Brett must have a stopwatch somewhere in his brain. The crowd was amazing and so were the runners dressed up in various characters. I was actually having fun for the first time during a race.
Mario Bros to my left. “I wonder where Luigi is.”
A girl dressed as a playboy bunny to my right. “Too bad she isn’t hot.”
A man dressed as a cow. “Am I going slow or what?”
15 km to 20 km: 4:10-4:14-4:11-4:11-4:10 (20:56)
Brett: "So how do you feel Omar?"
Omar: "I feel perfect"
Bret : "Lets bring up the pace then"
20 km to 25 km: 4:14-4:05-4:10-4:07-4:10 (20:46)
5 more kilometers and I was to enter a new realm where every step would be a PB even if I crawled. My knees were starting to feel a bit heavy and my back in pain.
“Does the marathon really find everything? Does the wall really exist?”
“Did a short girl just pass me? Or was she a he?”
25 km to 30 km: 4:08-4:12-4:11-4:11-4:07 (20:49)
I was seeing so many friendly faces (Takako, Gordon, and the entire Namban crowd) ... plus the runners themselves at the turns ... saying hello to everyone. It was so easy to forget about the pace and race.
But when I stepped on that 30 km line I knew it was time. Not properly prepared physically nor mentally ... images of Fukushi (Japanese record holder of various events) falling on her face during her first marathon flashed through my eyes.. Oh man ... it's coming.
30 km to 35 km: 4:06-4:08-4:06-4:06-4:02 (20:28)
Now for some reason ... no idea why ... it really got easy once I crossed the 30 km line. The pace went up, and I was tired so it felt a bit faster than it was. But the high speed enabled me to put less weight on my less and hips so my knee and back pain were relieved. Began concentrating on my form and following Brett's advice ... good thoughts ... think about good things.
“Hmm I think I want to go to the bathroom real bad.”
35 km to 40 km: 4:05-4:01-3:53-3:52-3:42 (19:33)
We were rocking ... although when Brett told me that I answered ... "are we? Isn’t this pace like really slow?"
Well, slow or not ... there were still two more km of fun and oh they were.
I think I was in 700th place at this point and passed some 300 runners in those two last km. Off went Brett to look for his under 8 minutes last 2.195.
And 10 seconds later off I went.
I was careful during the first km to not blow up a few hundred meters before the end.
40 km to 41.195: 4.28
“1km to go” sign was there ... time to rock for real...
Last km: 3.23 and I am very positive I ran the last 800 at under 3.10 pace.
What a debut ... 2.53
Thank you Brett, Takako, people that came to cheer and Tokyo Marathon.
Best experience I have ever had in a race or sport event in my life. Very VERY happy.
A better view of my splits:
1-5k: 4:25-4:03-4:16-4:11-4:13 (21:08)
6-10k: 4:07-4:14-4:10-4:11-4:11 (20:53)
11-15k: 4:11-4:11-4:11-4:13-4:12 (20:58)
16-20k: 4:10-4:14-4:11-4:11-4:10 (20:56)
Half: 1:28:34
21-25k: 4:14-4:05-4:10-4:07-4:10 (20:46)
26-30k: 4:08-4:12-4:11-4:11-4:07 (20:49)
31-35k: 4:06-4:08-4:06-4:06-4:02 (20:28)
36-40k: 4:05-4:01-3:53-3:52-3:42 (19:33)
40 km to 41.195: 4.28
Last km: 3.23
Total: 2 hours 53 minutes ... still waiting for the net time which might be 23 seconds.

After the race:

The first 30 seconds once the race was over felt amazing. I had completed one of the hardest challenges in my life in one piece and not even felt tired. 31 seconds after though the most terrible pain I’ve ever felt ran through my body. And a few seconds later my entire body froze as I was too tired to even keep my 36.5 degrees of body temperature.
Fortunately the volunteers handed me a heat coat quickly together with some food and drinks. I felt okay (as long as I kept moving, because if I sat I probably wouldn’t be able to stand up again).
Inside the changing area I got more food, a free massage and a few minutes in a feet hot tub. Oh what a feeling sticking my feet into the warm water, feeling the bubbles run through my calves.
And well after that is was all about mailing everyone and bragging about my great success lol. Well I deserved it.

Days after

I woke up the next morning in great pain. Walking was no problem, but going up and down the stairs was very challenging.
Those who read probably think it felt like playing a soccer month after a year of no sports. No, no, no. Very wrong. I know how that feels. Legs feel a bit crampy, and they hurt when you touch them, etc.
What I felt was pain.
Tuesday the pain increased a bit, but only in the morning. As the day went by, my muscles loosened up.
Wednesday I could walk again. Now it was then that I felt as if I had done sports after a while.
Today Thursday I still feel strange but I feel good enough to sprint up the stairs, which means I should be fine by tomorrow.

For pictures click here: http://www.facebook.com/album.php?aid=93880&l=f3990&id=737630111
.....
I use to wonder why people run marathons. Why the sacrifice to run such a long and apparently boring race. Now I understand.

Few days left

2008-02-12T15:09:00.000+09:00

Sunday, February 17th I will take part in Tokyo Marathon. I was really looking forward to run this event last year as I had brought my mileage up to 400km a month in order to have an outstanding marathon debut. However after some health problems at the end of the year, this excitement turned into fear. And this, now feared date, is just a few days ahead from today.

The original plan was to run 400 km per month during the months of October - January and and begin tapering in February. Included in this 400 km would be a half marathon and a 10km personal best. Unfortunately, neither the half marathon nor 10km races took place, nor was I able to run close to 400 km. I did do it in the month of October, but November and December both averaged about 100 km each.
January, in a desperate attempt to catch up, I ran 350 km and have kept the long runs until last Sunday, just a week before my first marathon.
Another important part of the plan that was left aside were the 30km and over long runs. I was able to do only one (in October) instead of the two per month planned.

With just 4 days left until my debut I will begin tapering.
I will be happy if I can finish and still enjoy it. Very happy if I can finish under 3 hours. Finishing under 2.50 though (original plan), is now out of the question.

I wonder how it will feel?
I know I can run 21 km in 90 minutes and feel perfectly comfortable. Will that sense of comfort continue for another 90 minutes at that same pace?
I know I am in condition to run about 26 km in about 1 hour 36 minutes, but I would feel very very tired at this point.
The idea is to run at about 4 minutes 13 seconds per km pace for the entire 42 km. This should be easy to do without even looking at my watch for the first 20 km. I'll probably even feel cold with such a pace, but what will happen after the 25km mark? the 30 km mark? Will I even get to the 35 km mark?

At least the weather forecast says it will be cool ...

January running: Preparing for my first marathon

2008-02-11T00:11:00.000+09:00

January was my comeback month. I had been out of the game for 3 weeks in November due to injury and 3 weeks in December due to sickness. Running Tokyo Marathon as a serious race had become a suicidal mission, but running it just for fun would be something impossible too, as I know I’ll be pulled into the racing spirit once the start is given. So January was a month to run as much mileage as possible without getting too tired.
Fortunately things ran smoothly. Three good races without running all out have given me back the confidence I need to run Tokyo. Not close to ready, but I should be strong enough to at least give it a try.
The new goal: Break 3 hours in my first marathon

January

1.- Jog 8 km
2.- Jog 10 km
3.- Jog 12 km
4.- Jog 10 km
5.- Jog 13 km
6.- Jog 15 km
7.- Jog 10 km
8.- Jog 15 km at 4.08 / km pace
9.- 6 x 1000 with 3 minute break. - Total 17 km
10.- Jog 15 km
11.- Jog 14 km
12.- Rest
13.- Rest
14.- Jog 18 km
15.- Jog 15 km
16.- Jog 15 km
17.- Jog 15 km
18.- Jog 16 km
19.- Rest
20.- Shibuya Ekiden 2.9 km (9.29)
21.- Jog 19 km
22.- Jog 15 km
23.- Rest
24.- Jog 16 km
25.- Jog 15 km
26.- Rest
27.- Shinjuku half marathon - 1.17.46
18.31 – 18.45 – 18.24 – 18.14 – 3.29 – 22
28.- Easy Jog 11 km
29.- Jog 12 km
30.- 5 km time trial - 17.04
3.23.9 - 3.28.3 - 3.25.5 - 3.27.5 - 3.18.8
31.- Rest

Total running: 350 km

Races in January - comeback

2008-01-31T14:17:00.000+09:00

I began running again on January 1st. Getting fit enough to do my regular jogs was actually pretty easy, but I am still not ready for hard workout sessions at the track.
This month I took part in 3 events, all as condition checks and not done at 100%.

Shibuya Ekiden
Last year I ran this road relay with Namban Rengo. We easily took the first place. This year however I decided to do it for fun and convinced my co-workers to run with me. Of the three, only one was a sports man, the other two were a smoker and your regular city man.
We managed to place 49th out of 90 teams, all running a lot faster than expected. I passed 34 runners on my leg which was pretty exciting and ended with the 2nd fastest time in the leg with a 9.29. Slow, but faster than I expected.

Shinjuku half marathon
I was looking for a half marathon last year to tune up for Tokyo (before I got sick and decided to make Tokyo a for fun / serious race). Shinjuku, my favorite half marathon course, was the perfect option.
I had already planned to run this race with a friend as he was going for a 1.20 ish (also using it as a tune up for Tokyo) which would be perfect considering I am not in PB shape and had the goal of running this as preparation for Tokyo / endurance check. We spent the entire first 10km talking about the course and pace, etc. (like I said we weren’t really running totally out). It went by really by and felt easy.
Ended up with a 1.17.46 (unofficial) 5km splits: 18.31 – 18.45 – 18.24 – 18.14 – 3.29 – 22. I guess that makes it negative splits. A lot faster than I expected, too bad I could not go for a PB due to injuries and diseases, but happy with the result.
This was for sure a successful race.

5 km time trial
The Wednesday after Shinjuku half I decided to make the monthly time trial organized by Namban Rengo.
Wednesdays are usually bad days to run fast as the track is packed and most of the run is made on the 2nd lane (bad specially if you spend the morning playing soccer). However this would be my last endurance check before my first marathon. The goal time: An easy 3.30 pace.
Ended up with a 17.04 with the following splits:
3.23.9 - 3.28.3 - 3.25.5 - 3.27.5 - 3.18.8
Once more negative splits.

All left is wait for the big one ... Tokyo Marathon

110%

2008-01-30T14:42:00.001+09:00

Football (soccer) is the major sport in Peru. Not nearly as organized as it is in Europe, but still each club team has its more than fair amount of fans and the media gives the sport great importance.
I remember growing up and listening to these athletes saying how they will soak wet with sweat their shirts and give 110% in the field. I don't remember though ever seen what this 110% is.
I actually don't remember ever seen what giving 110% is until I came to Japan and watched the runners here.
I imagine that giving 100% is giving all you have. That you run (play) until you can run no more, so when the race is over you just collapse or barely stand using the energy you have left. So running, making a personal best and winning, but finishing with energy is fore sure not giving 100%.
So then when is 110%?
Some weeks ago I watched the famous Hakone ekiden. This is one of the major races in Japan where the best 20 university teams of Kanto area (area around Tokyo) present their 10 best runners in a 2 day road relay. Each of their runners, all young students must run for about 20 km giving in many cases 110%.
This year (first time I watch it) 3 university teams were unable to finish the race as their runners simply collapsed few kilometers and in some cases few meters from the finish line. They collapsed after giving 100% of their energy, stoop up, kept running, only to collapse again, and again and again, until they were stopped by the organizers.
Now they are not just your regular jogger, as they train as hard as professionals running over 20 km per training day.

Then this last Sunday I watched the awaited debut of Kayoko Fukushi in the marathon.
Fukushi is an all star runner in Japan, having the national records for 3000, 5000 and half marathon in the country. Her debut on the marathon (qualifiers for Beijing) was awaited by the running world...and what a debut. Just like the hakone runners she fell flat on her face several times before finishing.
And, she is an olympic first class runner.

Scary ...
Discouraging or encouraging, I guess this is what giving 110% means.

December running: I wonder if I am still considered a runner

2007-12-31T17:19:00.000+09:00

Last month I was injured for about 3 weeks ... this month I was sick for about 3 weeks. Do the math: in the last 2 months I have managed to put in 2 weeks of running.

To tell you the truth it's all part of my secret project. I have a hypothesis: to run a fast marathon all you need is an average of 5 km per day. That's all you need. Zero long runs, and 100% extreme short runs at easy pace ... running a marathon is easier than boiling water.
I shall have my results in February ... unless I sell my marathon number (again).

December

1.- Rest
2.- Rest
3.- Jog 10 km
4.- Jog 10 km
5.- Jog 12 km
6.- Sick
7.- Sick
8.- Sick
9.- Sick
10.- Jog 10 km
11.- Jog 12 km
12.- Easy 1600 +(800x5) - Total 15 km
1600 in 4.57
13.- Jog 10 km
14.- Jog 10 km
15.- Jog 7 km
16.- Ota-ku 10 km - 35.58
17.- Jog 13 km
18.- Jog 11 km
19.- Sick - Deadly influenza virus
20.- Sick
21.- Sick
22.- Sick
23.- Sick
24.- Sick
25.- Sick
26.- Sick
27.- Sick
28.- Sick
29.- Sick
30.- Sick
31.- Sick

Total running: 137 km

I think God wants me to quit running

2007-12-22T18:19:00.000+09:00

I have spent the entire summer and fall running hard waiting for the winter races and for what?
I get a 3 week injury while shopping! Losing chances of running Ageo Half ...
But that's okay, I mean, I needed some time off anyways ... plus I still had a 10km left in December to end the year with a good personal best. However ... I get sick for about a week just when I had began running again.
But that's okay too, I mean, there is always next year ... plus I got back on my feet a week before the 17th leaving me with just enough time (actually less) to prepare for my first marathon in February.
But a few days ago I was diagnosed influenza type A.

A step back: Takako actually warned me about it, urging me to get a vaccine quick and to take the appropiate precautions. Instead I decided to leave that for when the holidays came. What are the chances of catching it? And how bad can it be? (No influenza in Lima as far as I know due to the all year round warm weather).
Now that I have it ... man does it suck.

So I went to work with high fever and was sent back home. From home I was sent to the doctor and the doctor stuck a long cable up my nostrils (now that was an awful feeling). The result: Influenza type A.
I left the hospital with 5 different pills, some garggle thing and some liquid medicine. And with a letter saying I was not allowed to work or have contact with others as I was too contagious ... for 10 days. TEN DAYS ! That means not even Santa Claus will approach me this Christmas.
10 days locked up in my room wearing a mask and receiving my food through a small opening on my door. 10 more days with no running ... with that said ... bye bye good first marathon debut.

Well at least I am not starting the year bad ... this should end December 29th ... I hope.

Ota-Ku 10k/10mile Roadrace report

2007-12-18T18:09:00.000+09:00

On December 16th I ran the Ota-ku 10km road race. I didn't really know if I would run it until the race day morning as I didn't want to interrupt my comeback into running with a hard 10km.
Due to injury and sickness (read previous logs) I haven't really been able to set foot on the road. Between Nov. 9th and Dec. 9th I managed to run only 5 days of very easy and low mileage. Last Monday I actually jogged my first 10km and finished exhausted (45min jog).
Woke up and decided ... why not? I'll just keep it easy on the legs.
Plus I had ran this event last year and really enjoyed it (below find my 2006 race report with details on the venue and race).

Got there and to my surprise ran into Gerard (a new running mate) during my warm-up. Right there I knew what my strategy should be. Run behind Gerard all the way as he has been training and doing 10km races recently (no km marks at this race so it's difficult to keep an even pace if you haven't been running).
Just like planned stayed right behind him for the first two laps of the three lap course ...
At the start of the third lap (each lap consisted of first a lap in the track and then a lap around the park) Gerard picked up the pace and in a few seconds had a 100 meter lead. For a second I thought about going after him, but decided to stick to my plan and make no crazy moves. Kept the same pace ending with a 35.58. Almost 90 seconds slower than last year, but I was happy and surprised I could break 36 considering the conditions this year.

Apparently I finished 6th in my age group. The medals here are pretty fancy so might try to get one next year.

Back in time: 2006 Ota-ku race report
Today I ran the Ootaku road race. The race took place inside a park at a track and consisted on laps around it (3 for the 10km). I thought it was quite difficult to find the race place. One of the closest stations, tachiaigawa, is 15 - 20 min away by foot.
There were 3 events: 3km, 10km and 10mile run. Apparently the 10 mile was the main event. The top 6 athletes went under 49 minutes and I think the top 15 were under 50. All first 20 athletes or so were athletes form Keio University and Touyou, probably their hakone ekiden team.
I took part in the 10km event. This was my second 10km and I was going for a great result, as my first 10km was terrible, slower than both the first and 2nd 10km in the half marathon I ran last month. Unfortunately I arrived really late, 10 minutes before the race, with enough time to sign up and change. Also not a single mark except for the last 1km and well you could sort of calculate the first 1km as well. Many university students as well, but their team B and C. After the first 10km I was 4th at a 3.12 pace, after that it all went bad. I got surrounded by the Keio team and thought I was probably going to fast so slowed down. At around the third km there was a pack ahead and me with two Keio athletes way behind. At around this mark came a 90 degree turn (I make my turns really tight) and I accidentally closed the guy behind me, which isn't really my problem as he is behind me. I guess he didn't like that because he grabged my shoulder and pulled me back and accelerated leaving me angry and wanting reveange totally forgetting about the race. The 2nd lap I was just tired and upset, when I did track in Peru this kind of thing happens often, but I was caught by surprise in Tokyo. The third lap came and realized I was full of energy so accelerated. Last 1km was a bit slower than the first, around a 3.15. Ended 8th £¨7th actually since the first place was a coach that was pacing), with 6 Keio athletes ahead. Time was 34.33, a 50 second PB but far from my 33.50 goal.
Overall I was satisfied with the result. Ended and began strong, and felt genki at the end of the race. I am sure I will break 34 next time...hope so at least.
I would recommend this race for anyone who wants a fast race.
In the 10mile you get to run shoulder to shoulder with hakone ekiden athletes and in the 10km you can measure yourself against the B teams (2nd place did 33.02, the coach of like 50 years old, ex olympic did a 31.43).
I will definetely run it next year.
Everyone gets a shirt and the winners get a nice medal/trophy.
...still thinking about that guy that pulled me ... made the race ... interesting.

November running ... if this actually counts as running.

2007-12-03T14:37:00.000+09:00

November stands out as my comeback into sports. I usually run my main event of the year in this month. 2007 was no different ... or was it? (ooo trying to make the blog exciting). I signed up for Ageo Half Marathon, one of the most elite races in the country, in search for a personal best. Did all the right moves, but on the last preparation training day I got injured badly ... had to sit on the sideline for 3 weeks, making November my lamest month so far.
Now let's remember ... the 9th of November ... No, let's remember I am training for my first real FULL marathon. I now have some 11 weeks left, but starting from 0. That is just too short ... so wait for the Tokyo Marathon report ... it should be terrorific.

November

1.- Jog 10 km
2.- Jog 17 km
3.- Rest
4.- Jog 16 km
5.- Jog 19 km @ 4.15 down to 4.10 pace
6.- Jog 17 km
7.- Jog 19 km @ 4.10 pace
8.- Jog 13 km
9.- Jog 3 km AH INJURED ... OUCH
10.- Injury
11.- Injury
12.- Injury
13.- Injury
14.- Injury
15.- Injury
16.- Injury
17.- Injury
18.- Injury
19.- Injury
20.- Injury
21.- Injury
22.- Injury
23.- Injury
24.- Injury
25.- Injury
26.- Injury
27.- Easy 6 km jog
28.- Easy 6 km jog
29.- Injury
30.- Injury

Total running: 126 km

12 days and counting

2007-11-21T07:40:00.000+09:00

Just like I imagined: 3 weeks with no physical activities. 12 days have already gone by and I have gained about 4 kilos. Well the extra weight is welcome ... as long as it doesn't affect my results.
The plan now: to swim for the remaining 10 days in hope to keep my stamina. Plus it'll give me some workout for my skinny arms ... which is needed.
This will leave me with a little over two months to prepare for my first full marathon. And considering the week of easy jogging when I get back on the road, the holidays (which will of course include partying) and the tapering week, those two months will be not enough. Looking forward to the 3 hours of pain.
woohoo

WHYYYYYYY!!!!!! - a stupid post because I have nothing to do

2007-11-10T23:33:00.000+09:00

November began quite good. Cool temperatures and few rainy days allowed me to make long comfortable runs in preparation for this year's main event: Ageo half marathon.
Injury free (no more left calf or right knee pains), I set off for a final run before tapering on Friday. The menu: 6 x 2000 at 3.30 pace.
BAM I twisted my fucking left ankle 500 meters before arriving to the track. Fortunately I was walking when it happened (won't go through it as it is retarded) ... but it was still extremely painful as I fell from a step.

I have weak ankles that are easy to sprain. I have probably twisted my ankle an average of one time a year. And it has become a phobia since I twisted it really badly in 2001.

A Friday 13th in 2001 (real date)
I was walking the dog and it just happened ... twisted my ankle trying to pull my dog - somehow jumped (after twisting it) and landed on that leg again while the ankle was twisted making the sole of my foot face upwards completely.
Blacked out for a second or two due to the pain and stayed there on the street first biting hard then laughing like a madman (I laugh when something hurts) for at least 30 minutes. Of course nobody approached the laughing madman.
Went to the hospital some days later (like I said I sprain my ankle often so thought it would go away like always) after my ankle had gotten thicker than my thigh ... You have two options, the doctor said, put a cast on it now and never run again or go through surgery fix the mess and hope for the best.
WHOA I thought ... say WHAT!
So yes I went into surgery. What began as a minor surgery became a major 7 hour operation where the doctor had to rebuild part of my ankle and place a small piece of metal (that is still in there) in it. 6 months of rest ... about a year before I both my legs had the same strength again.

Since that day I always run looking at the floor now and then and rarely play futbol seriously as I am afraid it will happen again.
It has happened about 3 times since then (all minor).

Friday 9th 2007
Like I said I won't go into details - it would be ridiculous mentioning I was distracted by putting a band aid over my nipple (runners do that by the way, for those who do not run) and missed a step, thus spraining my ankle.
But yes, it hurt bad and I looked at the sky and screamed "fuuuccckkk why now" scaring the people around me and then just sat there waiting for the pain to cease for 20 minutes (man it was cold and rainy).
Took a taxi and went home to follow the rest-ice-compress-elevate procedure in hopes of miracolously make it better.
Now Saturday I can at least step on it and move it a bit, but it is still thick and has some red stains ... which in my experience means that something inside has popped.
Tomorrow I will get a check up and see what's up down there.

My guess: The doctor will tell me to rest for about 10 days or more ... aka missing the most important race I've got this year ... missing 10 or more days of running which would mean my current endurance decreasing big time ...
And the worst part is I cannot go out and have some wild fun (now that I cannot run) because I cannot even walk.
I guess it's time to open those Japanese textbooks and study for the coming exam.

October running: back to the 400 km

2007-11-09T09:17:00.000+09:00

Hard month, running 3 races, with unfortunately no PB’s (ran two injured) and 1 time trial (PB). However, although I had to take off 6 days due to my knee pain I still manage to run over 400 km in the month. Best daily mileage average per training day so far. Also did my first 30 km run: It was difficult, but not as tough as I thought it would be. Managed to run the last 5 km under 19 min. Gotta thank Jason for that.Next race … Ageo half marathon.

October

1.- Morning: Jog 10 km
Afternoon: Hard ladder workout – 3 min 200 meter recovery jog (12 km)
1000 (2.54) – 800 (2.15) – 600 (1.41) – 400 (1.04) – 200 (28)
2.- Jog 14 km
3.- Jog 18 km @ 4.07 pace
4.- 15 x 230 meters – average 41 seconds – Total: 18 km
5.- Jog 13 km
6.- Rest
7.- Track race at Aoba no mori park (Chiba)
1500 meters: 4.15.51
800 meters: 2.09.42 (*20 min after the 1500)
8.- 30 km tempo run
Starting at 4.25 pace and ending at 3.35 pace (2.03 total time)
9.- Jog 17 km @ 4.22 pace.
10.- Hard ladder workout - 400 meter recovery jog 5-4-3 min rest respectively.
800 (2.09) – 600 (1.37) – 400 (1.03) – 200 (29) (15 km)
11.- Jog 15 km
12.- Jog 18 km (10 km @ 4.15 pace)
13.- Rest
14.- Track race at Tokyo National Stadium (1500): 4.14.59
15.- Knee injury - rest
16.- Jog 21 km
17.- 6 x 1000 – 2 min 400 meter recovery jog: Total 17 km
3.36 – 3.31 – 3.22 – 3.20 – 3.16 – 3.07
18.- Knee injury - rest
19.- Jog 18 km (easy)
20.- Jog 10 km (easy)
21.- Takashimadaira 20 km - 1.13.54
3.28 – 3.30 – 3.24 – 3.30 – 3.29 > 17.22 – 5 km
3.35 – 3.37 – 3.30 – 3.35 – 3.38 > 35.18 – 10 km
3.47 – 3.48 – 3.40 – 3.48 – 3.54 > 54.16 – 15 km
3.56 – 3.56 – 3.53 – 3.56 – 3.56 > 1.13.54 – 20 km
22.- Knee injury - rest
23.- Knee injury – rest (doctor check)
24.- 9 x 800 – 3 min 400 meter recovery jog: Total 19 km
2.56 – 2.57 – 2.59 – 2.58 – 2.56 – 2.58 – 2.59 – 2.58 – 2.56
25.- 3 km Time Trial: 9.13.82 PB
26.- 4 x 5000 – 5 min 1000 meter recovery jog: Total 27 km
18.43 (3.45 pace) – 18.18 (3.40 pace) – 17.52 (3.35 pace) 17.23 (3.30 pace)
27.- Knee injury - rest
28.- Jog 15 km
29.- Knee injury - rest
30.- Jog 19 km (easy)
31.- Jog 19 km

Total running: 404 km

Takashimadaira 20 km

2007-10-23T15:20:00.000+09:00

On October 21st I took part in an elite road race in Takashimadaira.
The race was very well organized with volunteers blocking every corner to avoid the athletes from making wrong turns, kilometer marks, water stations, and some other necessary details to make it flawless.
They even pulled out a piece of garden (those gardens that run in the middle of a road) to make a passage for the runners, which was placed back once the race was over. It reminded me of the 1994 World Cup (for some reason) when a goal broke and they brought in a new one instantly.
The course, totally flat, consisted on 4 laps around a residential area running from Takashimadaira station to Nishi-Takashimadaira station. With Kilometer marks signaling the 2nd, 3rd and 4th kilometers.
Unfortunately the weather was not in our favor that day. It was a bit too sunny and very windy between the 4th kilometer mark and the finish line.
Like always, my physical condition was not optimal either. I still had my knee and back injuries, some lack of sleep and the worries of life we all carry on our shoulders. Not to mention the pain in my eyebrows, which had a direct effect on my bad result.
Now to the race performance, by that I mean the bad part.
Goal time was 70 minutes, running at an even pace of 17.30 per lap.
First lap was comfortable, cruising at 17.25 or so. Second lap, was not as wonderful, but still managed, going through the 10km mark at 35.15 (those hairs in my eyebrow were starting to hurt). From this point on, things began to crumble down. I slowed down to 3.50 per km and kept slowing finishing with a 3.55 pace.
Total time: 1.13.54. Four minutes off my target time.
Why did this happen? Who knows … I guess, let’s hope at least, it was just a bad race day. I felt pretty comfortable throughout and most importantly the 20km felt short and not long and tedious like my previous over 10km races.

Now I have 5 weeks with no races to prepare for Ageo, an even more elite race that takes place in Saitama.
(Hopefully my knee and nipple – had a major nipple injury – will feel better soon. Knee injury though seems bad. Had to take Monday off, maybe an easy jog today)

Last track race of the year

2007-10-16T08:59:00.000+09:00

On October 14th I took part in a track race in Tokyo National Stadium. This was my last official track race this year and my last chance to break 4.10 in 1500.
There were 103 runners divided into 4 groups (26) registered for the 1500. Usually the fastest group is last, rarely first. This time however it was the 3rd group, mine, the one with the fast times.
Excellent start, locating myself among the top 5 runners. Kept going at pace for the first 600 meters. Messed it up in the middle 600 meters and recovered lost terrain in the last 300 meters.
Finished 4th with a time of 4.14.
No PB and no goal accomplished, but a good run considering I had an injured knee.
I guess I will have to wait until April for another shot to break 4.10.

Two track races within 30 minutes

2007-10-09T12:24:00.000+09:00

On October 7th I took part in Chiba's 43rd Sport's tournament Track meet (no idea if this is translated correctly). It took part in Aoba no mori park, a beautiful green area similar to Tokyo's Komazawa park.
To get to the venue was harder than expected. It took me about an hour to reach Chiba station from Shinjuku and some 20 minutes to find the bus to take me there.
For anyone who decides to visit the park, take bus number 2.

I took part in 1500 and 800. The 1500 was scheduled for 11:20am and the 800 for 12:05. Lucky me (irony here) I was placed in the last heat in the 1500 so began near 11:30 and in the first heat of 800 which began at exactly 12:05.

The 1500
For some reason, here, like in my previous 1500 I had a bad start (I usually have a good start and a bad finish).
I wonder if it's because I began inside (both times in lane 2) or because of the false start (both had them).
The judge called us in ... on your marks ... GET SET ... poof air - the gun had no bullets ... oops sorry everyone take a step back.
On your marks - get set - bam ... I find myself in the back of the pack.
First 200's were slow, probably around 35 ... catched some runners and placed myself 2nd before entering the curve again. Lap split 1.08 ... slow for a first lap.
Everyone kept their place for the next 50 meters. Nobody making any moves.
Decided to spice things up and took the lead ... 2nd lap split 1.08 again ... slow but at least at an even pace.
Still first with nobody to pull me along ... third lap split again 1.08.
Finished first with a 4.15.6 or so. My first official win in Japan, but far from a PB.

The 800
It took me about 10 minutes to pick my stuff from the 1500 start line, catch a breathe and change into jogging shirt. It took me another 15 minutes to cool down and stretch for a bit.
10 minutes to go before the 800 start and I was dead tired.
I was running this pretty much as an interval as there was no way I was getting a PB ... but I did not want to finish last.
BAM! The race began and I took a comfortable 3rd position keeping the 1st place on sight. First lap a not so comfortable 1.05. The first place 4 seconds ahead seemed to by dying by the second. Began my move with 250 meters to go. Got in 2nd and went took the lead with 50 meters to go winning with a 2.09 (I only won my heat though ... placed 5th in general).
Negative splits ... good run.

For anyone looking into taking part in this event next year, the race is very local. I was probably one of the few runners that came from Tokyo - represent!
Also it was quite small ... about two heats per race ... and with no elite athletes ... thus I won.
In addition they have a masters division as well as a Junior HS class.
I'd say good for a time trial and a reason to go out for a lunch in Chiba (The outlet is very near).

What else is up ...
I got in Tokyo Marathon!! OH YEA BABY (once again irony)
I am not excited at all, and not really sure if I should consider this good news or bad.
People do ask when I tell them that I run ... have you ever done a marathon? And my answer is always no ... I guess from March 2008 I will say yes.
In preparation for this, yesterday Monday I did a 30km with Jason in Yoyogi. My first 30km, in fact my first time running over 21km non stop.
Of course it was raining
We began at an "easy" pace of 4.25 ending with a 43 min first 10km. Moved up to under 4.10 pace for the next 10km ... I was about to enter unknown terrain.
After the first 20km it was all under 4 min pace and the last 5 km under 3.50 pace.
Easier than I thought ... but I got really tired. 30 km (2 hr 03 min) is no joke even if it is just a "tempo run" ... many months for my first marathon and I am already not looking forward to it.

fun fun fun running around and around yoyogi park at 8am on a holiday under the rain
... It actually was not that bad ... had a nice talk with Jason for the first 20 k ...

September running: Injury, lazyness ... no good

2007-10-03T15:29:00.000+09:00

September was a month of low mileage due to lazyness, races and on the last week, injury.
I did manage to finally get a 5km PB, although not under 16 minutes, a PB is still a PB.
Planning on doing 450 km in October as preparation for Ageo Half Marathon.
Below are this month's numbers.

September

1.- Rest
2.- Track race at Kounosu (1500): 4.13.9
3.- Jog 17 km
4.- Jog 17 km
5.- Jog 18 km
6.- Rest
7.- Morning: Swim 2000 mts
Afternoon: 6 x 400 - 90 sec 200 mt recovery jog
1.10 - 1.08 - 1.10 - 1.08 - 1.09 - 1.08
3 x 200 - 60 sec 200 mt recovery jog: Total 15km
32 - 33 - 30
8.- Rest
9.- Komazawa Aquathlon (300 swim - 4.3 km run)
Afternoon jog: Total 18km
10.- Rest
11.- Rest
12.- (1600+1000) x 3 - abt. 2.10 min 400 mt recovery jog
5.10 - 3.08 - 5.09 - 3.15 - 5.17 - 3.05
13.- Jog 18 km
14.- Jog 15 km
15.- Rest
16.- 5 km Tempo Run: 17.40 - Total 14 km
17.- Hill workout- bounds / Jog - Total 17 km
18.- Rest
19.- 3 x 1000 - 2 min 400 mt recovery jog
3.06 - 3.07 - 3.06
5 minute break
4 x 400 - 2 min 400 mt recovery jog: Total 17km
1.12 - 1.09 - 1.11 - 1.07
20.- 1500 mt swim
21.- Jog 17 km @ 4.08 pace - Total 18 km
22.- Shibuya Aquathlon (300mt swim - 1500mt run)
23.- Rest due to injury
24.- 7 x 1000 - 90 sec 200 mt recovery jog: Total 17km
3.14 - 3.14 - 3.13 - 3.14 - 3.14 - 3.14 - 3.08
25.- Easy jog 15 km
26.- Rest due to injury
27.- Atomi 5 km time trial: 16.10 PB
28.- Bike 9 km + jog 15 km + bike 11 km
29.- Rest due to injury
30.- Rest due to injury

Total running: 281 km
Total swim: 4,100 meters
Total bike: 29 km

With the aquathlon season over I should be able to put in more running days (18 this month ... very very lame).

I guess that is all for this not so interesting post.
;-)

Shibuya Aquathlon: The end of the curse

2007-09-26T14:45:00.000+09:00

On Saturday 22nd I took part in Shibuya Aquathlon. The third part of the Setagaya Aquathlon tournament.
This race took place in the 25 meter pool of the Shibuya sport center near Hatagaya Station. The distance: 300 meter swim + 1500 meter run.

This time I wouldn't let bad luck or bad performance defeat me. I woke up early and arrived 2 hours before my race, giving me enough time to warm up and stretch.
Little did I know that university triathlon teams were also present, spicing up the competition.

The swim part was about to begin. Me and 5 guys lined up in front ready to fight (literally) for the first position. I swam hard for the first 20 meters and when I looked up I realized that I had closed too much and was about to pass by the left side of the first pole (person) when rules say I must pass on the outside (it's a square and we must swim on its perimeter).
I did what I had to do and sumerged under one of the guys popped up headbutting him and with an arm covered another guy. This created a mess in the corner ... in a few seconds I had taken down 3 guys and had only a few bruises on me (man am I bad ... yea right)
Not on purpose of course ... just an accident :)
The first position was mine.
The swim continued and I was literally ranned over by those 3 guys plus 2 others ... the party was over. (not on video unfortunately).

Out of the pool it was time to play my game.
I went pass by 4 guys capturing the 2nd place and was then passed by a guy ending up third in my heat. I was pretty satisfied with the run. The course was 3 laps on a zig zag loop making it very difficult to reach good speed.
I guess the swim could have been better.
I ended up 5th in general.

The first two guys were very fast. Even with an impeccable performance I don't think I would have had a chance to beat them.
I guess there is no way I can win the tournament this year ... next time I guess.

Video links below:
Swim part 1
Swim part 2
Run part 1
Run part 2
(Thank you Shoji-san for the pictures and video and cheering)

In other news
I ended with an inury after I paced a friend for a fast 1000 meters the evening after my race. I don't know how I did it, but after the run my calf felt strange.
I took Sunday off, practiced on Monday and Tuesday and now my calf feels even worst.
Hopefully it feels good enough tomorrow to run the 5km time trial with the Atomi club.

The weather

2007-09-16T13:41:00.000+09:00

The weather in this country is terrible ... why? Because there are four seasons.
In Lima it is always fall / spring kind of weather. It never goes below 11 and definitely never goes above 30. However in Tokyo this summer it went over 40 and in winter it can go a couple of degrees below 0. In addition to that we have rain, (non of that in Lima), wind, super humidity and typhoons.
Doing sports under this conditions is a real challenge.

Recently I went through a general body check up to make sure my protein, blood cells, calories, and other data were all in order. Apparently I was taking a little too many naps and that got some people here concerned.
Just like I thought: I had a perfect health. The doctor was really surprised that a person with such perfect data existed still in the world.
Why the naps then? Well it's too hot in June, July, August and September and too cold in November, December, January and February. I guess once I get used to it in some 10 years things will be fine.
Something worth sharing I got from the hospital was the secret to a long life:

Low salt
Omit sugar
No smoking
Good sleep

Low fat
Increase of interests
Fiber
Exercise